How do you eat your meals? Many people gulp down their meals without a second thought. There are many reasons why they might not think too much about how they’re eating. Some have busy schedules and only want to fill up their stomachs so they can get back to work. Others would rather do something else while they eat, such as watch videos on their phone. This is referred to as mindless eating. Eating mindfully, however, will only benefit you in the long run. Here’s what you need to know about mindful eating.
What is Mindful Eating?
Mindful eating is a form of meditation that involves paying more attention to your food and how you eat it. It involves getting rid of any distractions, so that you can focus entirely on your meal. It also involves using all of your senses to its fullest during the meal, so you can savor how the food looks, tastes, smells, and feels as you eat. While there are many more ways to partake in mindful eating, these are some of the basics.
What happens if you eat mindlessly?
To some, mindful eating may be an unnecessary act. As long as you’re eating healthily and on time, does it matter how you eat your meals? But mindless eating has more negative side-effects than you think.
Again, mindless eating usually means eating quickly and without thought. Our brains need ample time – at least 20 minutes – to signal to us that we’re full. Many of us eat faster than that, making our brain’s signal delayed. This can result in overeating, which in itself can create other side effects. These include weight gain and developing binge eating habits.
What are the benefits of mindful eating?
Though mindful eating is as simple as changing the way you eat, it also has several benefits on your physical and mental health. Here are a few ways it can improve your overall well being:
- Weight loss. Because you eat slower when you eat mindfully, your brain has ample time to give you the signal that your stomach is satiated. Listening to your body’s signals can help prevent overeating and help you lose weight.
- Improves your digestion. If you’re a mindless eater, you might have a habit of swallowing your food too soon. This means your stomach will have to work harder to break down your food, which could result in an upset stomach. Take your time to chew each bite thoroughly.
- Builds a healthier relationship with food. Sadly, many of us have an ambivalent or unhealthy relationship with food. Many negative habits or attitudes we have towards food were built into us when we were younger. While it’s hard to unravel your complicated relationship with food, eating mindfully is a great start to get there.
How do you practice mindful eating?
Firstly, there’s no need to change what you eat if you decide to start eating mindfully. While it can help you with weight loss, it doesn’t do so by changing what your daily meals are. Instead, here are some practices you can incorporate during each meal time:
- Listen to your body’s internal cues. Many people are driven to eating by their emotions. They may decide to eat because of boredom, anxiety, or sadness. This can throw your eating schedule off balance and result in over or under eating down the line. Instead, listen to your body’s signals. If you sense that you’re getting hungry, get food immediately instead of procrastinating on it.
- Get rid of any distractions. Don’t use your mealtime to check your social media. All of your attention and energy should be directed towards your food, so that you can appreciate every aspect of it.
- Use all your senses. Appreciate what your food has to offer with your senses. Is your food presented in an appetizing way? How does it smell as you bring it to your mouth? What textures do you feel as you chew? And finally, what flavors does it bring to mind?
- Consider your food’s origins. Your meal came a long way to end up on your table. What ingredients could it be made out of, and where did they come from? How was it cooked? How was it served to you? Thinking about it in this way can make you appreciate your food even more.