Being mindful, or self-aware, is important to forming healthier habits. It can help you recognise thoughts, feelings, and environmental cues that affect your eating. And paying attention to why and how you’re eating may help you make better food choices that support your weight loss goals.
Eating mindfully can help you:
- Notice when you’re hungry or full
- Break mindless eating habits
- Enjoy the taste and experience of your food
- Become more aware of portion sizes
- Learn which foods make your body feel good and which ones don’t
- Know when you’re eating to cope with emotions
Give it a try. Below are some mindful eating strategies that you can practice. Listen to your body Before your first bite, pause and ask yourself:
- Am I physically hungry? Or am I just eating to fulfil an emotional need?
- Am I thirsty? Do I need to drink water instead of eating?
- How will I feel after I eat this? Do I really want this? Or am I just eating mindlessly because the food is in front of me?
Other tips:
- Slow down Set a timer. Take 20 to 30 minutes for a meal.
- Chew each bite several times. Put your fork or spoon down between each bite.
- Eat with chopsticks or your less dominant hand.
- Use your senses: Tune into your food and pay attention to the colour, texture, and smell of your food. What does the food feel like in your mouth? Savour the flavours and enjoy the experience of each bite. Eat with attention Devote your full attention to the act of eating.
- Avoid distractions by turning off the television and keeping your phone in a different room.
- Find a quiet place to eat.
- Designate one place at home or at work just for eating.
