8. Slow Down And Practice ‘Mindful Eating’
Being mindful and present when you eat can help you better control your hunger, portion sizes and help prevent emotional overeating. Be with your food. Think about how each mouthful tastes. Take smaller, appreciative bites. Chew. It can take 20 minutes for your body to start feeling full. Don’t shovel in your food while watching TV or scrolling through social media. Give yourself the gift of enjoying the process of eating and remember that it’s not a race.
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.
Making more healthful food choices is a direct outcome of becoming more in tune with the body.
People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all natural” or low-fat foods are not necessarily a healthful choice.
People can also consider the following questions regarding their meal choice:
- Is it good “value” for the calorie cost?
- Will it provide satiety?
- Are the ingredients healthful?
- If it has a label, how much fat and sodium does it contain?
