How Does Mindful Eating Help People Make Healthier Food Choices Have you ever watched a TV show and realized you can't recall the narrative or storyline? Have you ever hung up the phone and forgotten what you were talking about? If you responded yes to these questions, you are one of many individuals who go about their daily lives without paying attention. We've all had moments when our minds wandered owing to deadlines, forthcoming events, family troubles, and so on, because we're always thinking about the past, present, and future.
Mindfulness is a practice that emphasizes the nonjudgmental observation of one's thoughts, emotions, and bodily sensations in the present moment. Mindfulness has been linked to improved psychological well-being and has been demonstrated to help people and their eating habits (Chang, Huang, & Lin, 2015; Keng, Smoski, & Robins, 2011). Mindfulness can help us identify preoccupations and motivate us to return to the present (Armand, 2015).
How Does Mindful Eating Help People Make Healthier Food Choices
Mindful eating focuses on wellbeing and how we eat, rather than what we consume. It entails paying attention and being completely aware of what we are thinking and feeling when we eat. Mindful eating entails eating slowly and deliberately, avoiding distractions while eating, paying attention to the body's hunger and fullness cues, eating foods that are both pleasing and nourishing, and being aware of and acknowledging our reactions to food (Martin, Prichard, Hutchinson, & Wilson, 2013; Mathieu, 2009).
We do not generally overeat when we are hungry. We frequently overeat because meals have become a social event that we share with family and friends. Distractions such as televisions, laptops, phones, and social media all contribute to overeating since we are not paying attention or conscious of how much food we are consuming. Mindful eating practices help people become more aware of and sensitive to hunger and fullness cues, as well as ambient distractions (Martin, Prichard, Hutchinson, and Wilson, 2013).
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Benefits of Mindful Eating:
Mindfulness can help us have a balanced connection with food and pick foods that are both satisfying and nutritious (Eating Disorders Foundation of Victoria Inc., 2014). Mindful eating activities have been found to benefit individuals, including:
- A restored sensation of hunger and fullness.
- Weight Loss Management and Maintenance.
- Increased self-esteem and sense of empowerment.
Challenges of Mindful Eating
With our fast-paced daily lives, it might be difficult to incorporate mindful eating habits. We have demanding job schedules, child care duties, and familial obligations. These obligations, along with the proliferation and convenience of fast food outlets, might provide difficulties when we try to incorporate mindful eating habits into our lives. Living in an environment that values productivity enhances the temptation to eat fast food for a quick lunch or munch on easy, unhealthy snacks while working (Mathieu, 2009).
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Strategies for Integrating Mindful Eating
Incorporating mindful eating techniques into our life might be difficult. We must change our surroundings and our cognitive processes. The following tactics will help you practice mindful eating and establish long-term eating habits (Armand, 2015).
- Ask and reflect. Before you eat, ask yourself if you are hungry, thirsty, and what you want to eat or drink. Consider how you feel: hurried, stressed, depressed, or bored (Armand, 2015).
- Use a smaller plate. The less you see, the less you will eat. Smaller plates provide for more control over portion size (Armand, 2015).
- Do not clean your plate. Do not stuff yourself. It's alright to leave food on your plate. Stop eating when you are full, preserve leftovers for later, or discard the last few bits.
- Smaller serving utensils. The use of smaller serving utensils encourages eating less food.
- Out of sight and out of memory. You may avoid second and third serves by removing serving dishes and entrees from the dinner table.
- Easy access. good food options, such as fruits and vegetables, should be easily available in cabinets, cupboards, and the refrigerator to promote attentive good eating habits.
- Control the portions. To avoid overeating, purchase goods in smaller, single-serving packaging. Do not eat directly from a huge box or bag.
- Eat whenever you are hungry. Allow hunger signs to guide your eating, not emotions. Substitute physical activity for a snack until you are truly hungry.
- Keep a mindful eating journal. To identify food triggers, write down what you consume and what was going on at the time. Examples include hunger, stress, excitement, or boredom.
- Slow down. Chew gently and relish each bite of your meal. Put your fork down between bites to slow down your eating. Drinking water in between bites allows the body ample time to convey to the brain that it is full, not crammed.
- Sit down and pay attention. Do not multitask. Remove the technology from the dining table. You can better track your food intake if you eat at the dinner table rather than in front of the TV or computer.
Conclusion
Mindful eating can help you focus on your current thoughts and sensations while eating. By using mindful eating strategies, you may improve your present eating patterns by being more self-aware and attuned to your body's hunger and fullness signals. Mindful eating can improve the sensory experience of eating while also reducing intake of unhealthy foods (Arch, Brown, Goodman, Porta, Kiken, & Tillman, 2016).
Because of our fast-paced lifestyle, mindful eating presents problems that may lead to harmful food choices. However, including beneficial tactics aids in overcoming the hurdles and enables for the implementation of mindful eating practices.
FAQ's
How does mindfulness contribute to healthy eating?
Being conscious of the meals you consume helps you to focus on the fragrances, textures, flavors, and taste of food. Use your senses to identify your preferences and dislikes. This may help you connect with your eating experience and become more attentive of what you're consuming.
Why is it important to be mindful of the food we eat?
Being conscious of what you eat can help you digest better, stay full with less food, and make better eating choices in the future. It can also help you break free from harmful eating patterns.
What happens to food choices when you eat mindfully or intuitively?
Research has previously demonstrated a connection between mental and external nutrition and poor eating choices [30, 31]. Another study found a consistent link between mindfulness and reduced energy intake, less impulsive eating episodes, and better snack choices.
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