Can you recall everything you have eaten in the last three days? Chances are, like most people, you won’t. Because most of the time when we eat we’re doing something else too – watching TV, walking, driving, replying to emails etc. But if you ate mindfully, you would be able to describe what was in those meals, snacks and whether or not you enjoyed them too!
Eating mindfully (or mindful eating) is about using strategies that help you to give full attention to your experience and your body cues, in the moment, while you are eating. For example, it involves tuning in to your physical signs of hunger, eating when you are hungry, and stopping when you are just full (not overfull). It is also important as a concept for enjoying all food, and removing the guilt many people experience when eating ‘junk’ foods, and break the cycle of emotional eating.
It takes a lot of practise to eat mindfully, and of course you won’t do it 100% of the time. But these are our top 3 mindful eating ‘rules’ to try and implement when you are eating at home, work or enjoying a meal out.
- Be Present
Eating is an automatic process, so when you are distracted by anything more captivating or that requires concentration, you will switch off from what your body’s signals are saying. Instead, sit down and eat only, but of course enjoy your company and a conversation if you are sharing a meal with others.
Being present also means switching on your senses, thinking about your meal as more than just a stir fry or salad – what does it taste, smell, sound and look like and how would you describe this meal later?
- Slow Down
Life is busy enough without rushing through eating too. By slowing down you allow your brain and body to catch up – when you eat quickly, you are more likely to eat past fullness. Your body cues (hormone messages) are delayed by about 20 mins, which is a mechanism that allowed us to overeat if we needed to when food was scarce. So to allow your body to catch up with your brain, sit down and eat slowly. Practise by dividing your meal in half, taking a pause, then repeat again. If you notice you are full, that’s your cue to stop. Wait 20 mins at least to eat more food if you think you are still hungry.
- Enjoy it!
Include foods you enjoy at your meals or you will never be truly satisfied. Just by practising the two tips above, you will have more opportunity to focus on what the food you are eating tastes like, appreciate the ingredients and the time that has gone into preparing it, rather than worrying about portion size or how many calories you have just eaten.
