Losing weight often involves making some smart decisions with how, when and why you eat. You do not have to go to extremes to lose weight.
In fact, if you do, then you will likely be unable to maintain a healthy weight throughout life and will suffer from the cyclical ups and downs with your weight.
Becoming aware and mindful of what you eat or how you eat can lead to some positive changes in your lifestyle choices. For example; instead of eating in front of the TV, sit at your dining table so you are aware of just how much you are eating and that way you can control the portion size.
Mindfulness Is The Buzz Word Of The Moment
Being mindful is really about creating self-awareness and paying attention to the choices you make. With regards to eating, ‘Mindful eating’ is about paying attention to your food, your senses and your body when you’re eating.
It’s about learning more about your body, your hunger signals and then making the right decisions. It’s about starting to appreciate trying new healthy foods and enjoying the taste and textures of your food.
A major cause of gaining weight is due to eating when we are in a hurry, emotional, sad, stressed or tired. By being mindful of how you are feeling you will make better informed choices to what and how much you eat.
A major factor in contributing to mindful eating is making sure you have healthy food options readily accessible otherwise you will grab the quickest snack available.
When you are distracted and not being mindful you will likely eat more which has been shown with research. Read Research
Tips to Mindful Eating
1. Take Your Time!
A good habit to form is putting down your knife and for after every few mouthfuls as this will help slow down your eating. This will help to reduce the amount of food you eat.
2. Know When You are Full
When you know you are full? Do you stop eating when you feel full or try and push to eat everything on your plate? It is OK to stop eating and not eat everything! We are often trained at an early age to finish everything on our plate.
I know growing up I often had to finish my plate in order to get dessert. This creates the habit of over-eating.
3. Remove Distractions
Avoid eating on your couch while watching TV. Avoid eating at your work desk in front of the computer. Avoid eating while surfing the internet on your tablet. Avoid eating while driving.
4. Portion Size
This refers to how much food you put on the plate and also how much you consume with each mouthful. Take smaller bites and enjoy what you are eating.