Do you often eat past the point of fullness? You're not alone.
Between endless buffets and the stress of everyday life, there's numerous triggers that cause us to overeat. The best way to circumvent these triggers is one key tool: mindful eating. It's a strategy that teaches you to listen to your body's signals that tell you when, what and how much to eat.
Mindful eating is also a habit that allows you to forgo restrictive diet rules. It's a simple technique that enables you to pay attention to what you eat, so that you can reconnect with your body and optimize your health. Mindful eating is a healthy lifestyle change that allows you to be at peace with your food choices and live a richer life.
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Strategies to Master Mindful Eating
As with any new habit, mindful eating takes practice. One of the ultimate goals of mindful eating is to stop eating when you are comfortably full or satisfied. To help you do this, follow the 13 strategies below next time you eat:
Pause before eating and ask yourself, "How hungry am I on a scale of one to 10?" One signifies "ravenous"while 5 is "satisfied" and 10 is "sick to your stomach," you're so full.
2. Check in.
Ask yourself, "How much food will fit comfortably in my stomach?" Then eat only that much, not more.
3. Pay attention.
Pay close attention to the appearance, aroma, taste and texture of your food; savor each bite. Place your utensil down and sit back in your chair between bites and pay full attention to the flavor and texture of the food as you chew.
4. Take a break.
Take frequent breaks during meals. Take a deep breath and check in with your body to determine how full you are.
5. Chew slowly.
Eating isn't a rush to the finish line. Take time to chew your food slowly, mindfully and thoroughly.