How To Practice Mindful Eating
When was the last time you ate without any distractions?
And I mean noooo distractions! No Netflix, phone, iPad, book, computer, TikTok!
Just you and your food.
I think you'll be surprised at how often you've got something "distracting" you, whether you know it's distracting you or not!
Here's why it's important to eat undistracted...
When we eat with something distracting us (e.g. eating lunch while scrolling Instagram), our focus isn't on eating, it's on the phone.
We then tend to ignore some really important aspects of eating. We ignore our hunger/fullness feelings, smell, taste, and sight!
It's a lot easier to overeat when our focus is elsewhere. Ever eaten a meal then immediately felt like you wanted something extra? Usually something sweet?
And often times, we take larger bites and chew less than normal, which can lead to digestion issues later on, such as bloating.
Finally, I know it may also feel productive to continue work while you eat your lunch, but taking a moment to eat your meal without anything else going on gives you a small moment to unwind and de-stress, which only has a positive impact later on!
If your goal is to choose more nutritious foods, weight loss, or heal your relationship with food, eating while distracted is really going to make things harder for you.
"Ok, I'm definitely guilty of being distracted! HELP!"
Here are some tips to help you practice more mindful eating 👇🏼
I’m sure you could’ve guess this first one - Ditch the distractions!
At meal times, find yourself a comfortable environment, free from any distractions. This includes no electronics going in the background! The idea is to switch your focus to eating and eating only.
Slow down
If you usually scoff your lunch in 3 minutes, slow it down and eat it in 6 minutes. Take your time to eat and enjoy each bite. Put your utensils/food down between each mouthful and completely finish chewing and swallowing before you take the next bite. This encourages you to experience the taste and textures of food.
Use your senses
If we’re distracted while eating, our sight and hearing is usually dedicated to the device we’re looking and listening to. Pay attention to the appearance, taste, texture and even sounds of the food you eat.
Listen to your body
After each few bites, check in to your body’s hunger and fullness levels. Keep eating when you’re hungry and stop when you’re comfortably satisfied. This helps avoid eating out of boredom, stress, other emotions, and just plain old distraction!
Give this a try for your next meal and feel the difference!