In our fast paced society, we face an abundance of food choices every day. On top of that, distractions have shifted our attention away from the actual act of eating, and onto televisions, computers and smartphones. Eating has become mindless and often done quickly. This is a problem since it actually takes the brain up to 20 minutes to realize you're full. We have a few tips and tricks you can implement into your life for more mindful eating.
Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body actually sends its satisfaction signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount. Simple ways to slow down include sitting down to eat and chewing each bite 25 times more.
Develop healthy eating environments
When we are wandering around and looking through cabinets, eating at random times and places, rather than just thinking proactively about our meals and snacks we are setting ourselves up for mindless eating. This also prevents us from developing healthy environmental cues about what and how much to eat.Instead, every time you eat make sure you are sitting down and eating from a plate or bowl, not eating it out of a container and using utensils, not your hands. As you become more present you will naturally slow down and enjoy the food more.
Multitasking and eating is a recipe for not being able to listen deeply to our body's needs and wants. When we are distracted, it becomes harder to listen to our body's signals about food and other needs. WIth your next meal, try single - tasking and just eating, with no screens or distractions besides enjoying the company you are sharing a meal and conversation with.