What is meal time like at your house? Rushing out the door in the morning with coffee and toast? Gulping down cup-a-soup at lunch while you sit in front of your computer? Grabbing take-out to eat in the car on the way to your kid’s soccer practice? Unfortunately, rushing through our meals has become a habit in many people’s lives. You can learn to slow down, fully appreciate your food and enjoy every bite! In other words, learn to be mindful of your food.
Mindful eating is the practice of paying attention to your food. From buying your food and preparing it to eating and cleaning up afterwards, learn to slow down and concentrate on what you’re doing. And be aware not only of what you are eating, but how much you are consuming when you eat. Try the following tips for mindful eating:
10 Tips for Mindful Eating
1. Pay attention to the preparation of the food. Notice the colors, the aromas, and think about what resources (money, time, love, etc.) have been used to prepare the meal.
2. Set a beautiful table with a tablecloth, flowers, nice dishes and cutlery.
3. Allow an hour for your meal so you can really slow down and enjoy the company of your family.
4. Be mindful of the portions you're taking rather than absentmindedly serving yourself heaping amounts.
5. Focus on each bite and how your body feels.
6. Stop and look at the food, feel the texture, smell it, really taste it, and listen to how it sounds as you chew.
7. Be mindful of your hunger and fullness cues.
8. Avoid distraction while eating. Turn off the TV and remove all books, games, etc. from the table.
9. Plan ahead. Write down what you’re going to eat before you eat it, including your snacks.
Mindful eating is the practice of paying attention to your food. From buying your food and preparing it to eating and cleaning up afterwards, learn to slow down and concentrate on what you’re doing. And be aware not only of what you are eating, but how much you are consuming when you eat. Try the following tips for mindful eating:
10 Tips for Mindful Eating
1. Pay attention to the preparation of the food. Notice the colors, the aromas, and think about what resources (money, time, love, etc.) have been used to prepare the meal.
2. Set a beautiful table with a tablecloth, flowers, nice dishes and cutlery.
3. Allow an hour for your meal so you can really slow down and enjoy the company of your family.
4. Be mindful of the portions you're taking rather than absentmindedly serving yourself heaping amounts.
5. Focus on each bite and how your body feels.
6. Stop and look at the food, feel the texture, smell it, really taste it, and listen to how it sounds as you chew.
7. Be mindful of your hunger and fullness cues.
8. Avoid distraction while eating. Turn off the TV and remove all books, games, etc. from the table.
9. Plan ahead. Write down what you’re going to eat before you eat it, including your snacks.
10. Put only enough food for your portions and maybe a healthy second helping of veggies on the table.
Mindful eating is a big step in your weight loss success because it helps you to plan meals and snacks with more of a focus on what your body really needs - and when you are really full. You will also have time to remember any vitamins or other supplements that will help you on your journey to better health. So slow down and take time to enjoy every part your meal – from picking out the food in the store (or in your garden), to lovingly preparing it and savoring every bite.
Mindful eating is a big step in your weight loss success because it helps you to plan meals and snacks with more of a focus on what your body really needs - and when you are really full. You will also have time to remember any vitamins or other supplements that will help you on your journey to better health. So slow down and take time to enjoy every part your meal – from picking out the food in the store (or in your garden), to lovingly preparing it and savoring every bite.
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2 comments:
How nice this sounds and I am sure that most of these tips would help me to lose weight. It makes sense in that by making yourself aware of what you're eating pretty much on a bite to bite scale you'll be more likely to be aware when you should cut yourself off. The only part I can see a problem with for myself is trying to set aside an hour for **every** meal, I'm afraid with my family I don't have the luxury of that kind of time, 3 times a day. I've a large family and sometimes it's a miracle to just get us all at the same table at the same start time let alone all committ to an entire hour. If the time were less, would that be seen as invalidating the whole plan??
Good suggestions, doing these might help us to really become aware of what we're eating AND how much it actually takes us to feel full, maybe we can become aware of just what feeling full feels like (does that make any sense at all????)---the only item that might not work for me is #8 because I often read as I am eating and I find it very very relaxing as well as it simply slows me down to point that I AM more aware of what and how much I'm eating and seem to find myself feeling satisfied before I've eating my whole plate ful--I do not force that little left down either. Now when I have someone to share the meal with, I obviously don't read or watch tv, eating alone I feel can be dangerous to my diet without my having some type "distraction"!!
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