Mindful Eating Tips That Actually Work
Everyone knows that what you eat has a major impact on your weight and fitness goals, but did you know that HOW you eat also plays a big part? Mindful eating is incredibly important when it comes to being satisfied with your meal.
Read below how you can become more mindful with your next meal.
1. Set aside 20 minutes for meal time
Did you know that it takes about 20 minutes for your stomach to tell your brain that you are full? This is why setting aside a good 20 minutes for meal time is ideal. If you know you only have 5 minutes to eat, that’s probably not the best time to try and enjoy a meal.
2. Get tasks done before your next meal
If all you are thinking about is what you need to get done in the next hour while you are trying to eat a meal, this is going to make you eat faster and not enjoy what you are eating because you are so concentrated on what you have to get done. Instead, get as many tasks as you can done before meal time, and then sit down an relax and have the meal.
3. Put electronics away
Mindless eating happens when you are glued to your phone or computer and the next thing you know your meal is gone and you feel like you didn’t even eat anything. Practice mindful eating by putting distractions away and fully enjoying your meal experience.
4. Turn off the TV
This goes hand in hand with putting the electronics away. If you are distracted from your meal, you will likely eat more and feel like you barely ate.
5. Thoroughly chew your food
Food tastes better if you actually chew it, am I right? Take the time to fully chew your food. This will force you to slow down your eating.
6. Sit at the table
Sitting at the table for a meal helps to limits distractions and puts the focus on the meal itself. If you are sitting on the couch there is a good chance that television is going to turn on and mindless eating is more likely to take place.
7. Use a fork and knife to eat
Eating meals where utensils are needed helps to slow down your eating because it requires you to pay attention to your food to be able to cut and fork your food. Also, most meals or snacks that require a fork are probably going to be better for you compared to something you can just stuff into your mouth with your hands – like chips, donuts, crackers, cookies..you get the idea.
Kick it up a notch: Use chopsticks to eat your meals and this is a guaranteed way to slow you down and make you more mindful!
Use one or all of the above to help you to be more mindful of your eating, to slow you down, and to enjoy your meals even more.
About the author: Sarah-Kate Rems is an Ivy League trained board-certified Family Nurse Practitioner with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab.
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