I have come up with 10 tips to overcome mindless eating. Check it out to see what you can do to become a more mindful eater!
When you’re starving do you eat so fast that you usually end up feeling sick afterwards from eating too much? Or do you often eat while watching TV, and before you know it, that bag of chips is empty? If these situations ring a bell, you are not alone.
Food is everywhere – on TV, online, billboards, grocery stores, at the office, at home, at parties or celebrations, and so on. I mean, can you think of somewhere food isn’t? With all of these advertisements and situations around us, it’s easy to forget the main reason we eat: to nourish our bodies and give us energy. If you find yourself overeating unhealthy foods or experience uncontrollable cravings, try giving mindful eating a shot! I think you’ll like it.
What is Mindful Eating?
Many people eat mindlessly at meals or when they snack. It’s not uncommon to eat while watching TV, while on the computer, when reading, and while driving. When you practice mindful eating you slow down the process of eating and concentrate on the present moment.
Focusing on the present moment requires you to use all of your senses and helps you become more aware of your food choices. This helps you truly taste and savor your food – without overeating. Eating mindfully also makes you more familiar with your body’s internal cues that tell you how hungry or full you are. Food is meant to be enjoyed and when we eat mindlessly we are missing out!
10 Tips to Beat Mindless Eating
1. Sit down to eat…at the table. Avoid distractions like TV, the computer, driving, or reading at meals and snacks. Don’t multi-task while you are eating. Simply focus on the task at hand – eating! This way you are more aware of not only what and how much you are eating, but how it tastes & feels in your mouth, and how it makes your body and/or mind feel.
2. Declutter. Clear your table of things like papers, mail, or other items that may take your attention away from eating (hello, cell phone!). Having a clear and organized place to sit and eat will keep you focused on your eating experience and reduce the chances of mindless eating.
3. Slow down! I know you’ve heard this one before, but how often do you practice it? It is easy to get caught up in today’s fast-paced world, including with our eating habits. Consciously tell yourself to slow down before eating.
Take time to breathe, take smaller bites and chew your food well. Some people follow the rule of chewing 20 times for each bite of food. Another way to slow down the process of eating is to put your fork down between bites. You can also try eating with your opposite hand.
4. Think before you bite. Use the hunger-satiety scale before you decide it’s time for a meal or a snack. This can help you recognize if you are simply having a craving, wanting to eat due to an emotion, or if you are actually hungry.
Trying to keep your hunger & satiety between 3 and 7 is the best way to avoid overeating. To do this, try to eat before you are starving, and stop eating when you are comfortably full or satisfied…even if that means leaving some food on your plate!
5. Downsize. Your tableware, that is. Using a smaller plate or bowl will help you with portion control and help you feel more satisfied. If you have the same size portion of food on both a 9-inch plate and a 12-inch plate, you will think there is less food on the 12-inch plate and you might feel dissatisfied with the meal. When using a larger plate or bowl, most people tend to fill it all the way up and overeat. Sticking to the smaller sizes will not only help your waistline, but your budget as well!
6. Think about what you really want. Be mindful when deciding what to eat. Instead of grabbing the first thing you see, take a moment to tune in to what you want and consider whether your choice will provide you with some nutrition.
7. Out of sight, out of mind. You know those vegetable crisper drawers at the bottom of your fridge? Yeah, I know I forget about mine, too. Instead of always tucking them away, try putting healthy foods in the front of your refrigerator and pantry since you are more likely to choose the first thing you see. Also, place healthy snacks in a pretty bowl on the counter where you can see them.
Want to be a Mindful Eater? Try these 10 Tips to Beat Mindless Eating Share on X8. Keep temptations at bay. Along the same lines as above, keeping the less healthy food options either out of your kitchen completely or somewhere you don’t look very often is a good idea. I keep all of the treats in my house in the very top cupboard. I literally have to use a step ladder to get to it. Because I am too lazy to pull out the step ladder, I usually opt for something closer such as the fruit sitting in the pretty bowl on the counter.
9. Explore whether certain emotions or situations trigger you to eat. Do you always end up in the kitchen when your bored? Do you order out Chinese and have ice cream when you’re sad? Do you always feel the need to go out to eat with certain friends or family?
These are examples of emotions or situations that are triggers. Learn what yours are and identify ways you can prevent emotional eating. For example, when you are bored instead of going to the kitchen try taking up a new hobby such as sewing or hiking. Instead of going out to eat with friends try staying home and playing some games.
10. Eat non-judgmentally. If after thoughtful consideration you decide you really do want a piece of cake, that’s fine. Just remember to eat until you’re satisfied and most likely later on you will crave it less and less because you know if you really want it, you can have it.
Allowing yourself the freedom of eating whatever you want whenever you want can be a scary thing for some people, but once you embrace it you will realize you don’t actually want cake all the time. Your body will come to naturally crave more nutritious foods and if you’re paying attention you will be able to give your body what it wants and needs!
Mindful eating can be a good option to help you enjoy your food more and control portions. If you have family or friends that you normally eat with, get them on the mindful eating band wagon, too! Having the help and support of those around increases your chance of success!
If you are interested in learning more about mindful eating, Am I Hungry? is a good resource for more information.
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