Mindful eating is a mind-body technique that allows you to control your eating habits.
And several studies have shown that it can reduce binge eating, promote weight loss, and improve your mood.
Weight loss programs are well known for their ineffectiveness over time.
Within a few years of losing weight, 85% of people with obesity return to their original weight or even exceed it.
The following behaviours have been linked to weight gains and weight regain after weight loss: emotional eating, binge eating, external eating, and responding to food cravings.
Overeating and obesity may also have a great deal with chronic exposure to stress.
Mindful eating has been shown to reduce the risk of people gaining weight by altering their eating behaviour, motivating them to eat healthier, and reducing their stress levels.
Mindful eating: How to do it
Amid our hectic lives, it can be challenging to take the time to eat without distractions. However, mindful eating does not have to take time and effort. Instead, slowing down and being aware of what you are consuming is needed.
Here are some tips for practising mindful eating:
Consciousness is key : Take a moment to understand how a single bite feels from start to finish. Pay attention to the aroma, savour the taste of every bite, listen to cutting sounds, and observe the changing flavours that change as you chew.
Listen to what your body is telling you : There is nothing more uncomfortable than being hungry and experiencing that deep, growling feeling in your stomach. Your body is telling you something. Your body also communicates with you through cravings, but it doesn't mean that you need a fix. In some cases, cravings are triggered by stress or anxiety. It would help if you kept a journal as you begin eating mindfully—document what you eat and what you feel before, during, and after each meal.
Let your body and brain communicate by eating slowly : As a result of eating fast, you usually do not feel full as quickly, and you may overeat. Slowing down creates space to allow your body and brain to communicate.
Eat together and socialize : Social engagement is essential to our wellbeing, and preparing and sharing meals with others is a long-standing cultural tradition. You can practice mindful eating while supporting your mental health by dining with a friend or cooking with a loved one.
Keep mindfulness at the forefront of your daily life. To improve your practice of mindful eating, you should integrate mindfulness into other aspects of your life. For example, in addition to affirmations in your morning routine, you can practice yoga, work out, or even do a guided meditation. Practising mindfulness in any form can cultivate a strong sense of well-being.