Mindful eating is a habit that helps in managing eating habits. It has been proven that eating mindfully aids in weight loss, reduces binge eating, and makes you feel better. Here are a few simple ways to start mindful eating:
Gratitude practice: Before eating, appreciate the food in front of you. Be grateful for what you are eating, it enhances the joy of eating.
Chew slowly: Chewing slowly and properly gives your stomach the time to signal to your brain that you are full, which helps in better digestion and allows you to experience every flavour of the food.
Reduce distractions: Mindful eating involves staying present during your meals. Avoid eating in front of the laptop or television, as it distracts you, and you tend to eat more while you are distracted.
Engage all the senses: During your meal, engage all five senses to be present in the moment. See the colour of the food, smell the aroma, feel the texture, listen to your hunger signals, and taste the flavours.
Pause in between your bites: After eating a satisfactory portion of the meal, put your utensil down to take a mindful pause. Take a breath, check in with your hunger, and understand if you want to eat more or are full.