Just as consistent training is the most effective way to build a truly fit body, mindful eating is the most effective way to fuel it.
Mindful eating isn’t a diet; it’s the practice of bringing full awareness to your food and the experience of eating. It’s about creating a powerful mind-body connection that helps you manage your metabolism, improve digestion, and achieve lasting weight management.
This practice goes beyond simply what you eat, focusing instead on HOW you eat, which impacts your body’s physiological responses.
The science behind mindful eating
There is growing scientific evidence supporting how you can benefit from mindful eating. Some of these include:
1. Reduced emotional eating and binging
When we learn to distinguish between emotional hunger and physical hunger we are more likely to reduce binge eating episodes and disordered eating symptoms. Research shows that mindful eating is a powerful tool for decreasing the pull of tempting foods, which allows us to make better food choices.
2. Satiety and calorie intake control
Paying closer attention to our meals as well as slowing down our eating helps us to better recognize and respond to internal cues of satiety, or feeling full. This in turn, can lead to a decrease in overall calorie consumption.
3. Improved digestion and absorption
When we slow down and focus on the food using all our senses, we are signaling to our brains that a meal is coming. This signaling prepares our bodies, increasing the production of digestive enzymes, which improves nutrient breakdown and absorption. Smelling and tasting food before swallowing stimulates the release of saliva and stomach acid, as well as crucial pancreatic hormones and enzymes.
4. Stress reduction
Mindfulness is a widely accepted technique for stress and anxiety reduction, and this extends to its application during eating. Eating too quickly or while stressed can raise levels of the stress hormone cortisol. Mindful eating provides a deliberate pause, which can mitigate the stress response associated with hurried mealtimes.
5. Psychological health and body image
Following a diet will help you lose weight. But if we just limit ourselves to following eating instructions blindly, without really learning how to relate with the food, sticking to it in the long-term might become a stressful, never-ending struggle. Mindful eating addresses the mental aspect of eating, making it a fundamental tool to heal our relationship with food.
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Mindful eating, The critical check-in
The first step is learning to listen to your body’s signals.
Before you open the fridge or reach for a snack, STOP, and ask yourself this simple question: Why am I eating right now?
Are you really hungry, or are you feeling anxious? Is it boredom setting in? By identifying the trigger, you can address the root cause and avoid needless calories.
Is it hunger or thirst? The signals our brain sends for both can be surprisingly similar! Try drinking a full glass of water first. Wait 10 minutes. If the urge to eat has faded, you’ve not only made a massive step toward better nutrition, but also helped your body by providing essential hydration to keep its metabolism and natural detoxification working.
Let’s put Mindful eating in practice
Bringing intention and getting all FIVE SENSES involved is how you start building a healthier relationship with food.
Once you’ve determined that you are indeed hungry, here are 3 simple ways to incorporate mindfulness into your daily eating:
1. Look, appreciate, prepare: Take a moment to look at your plate. Appreciate its colors, shapes, and textures. This simple act of pausing shifts your brain from “hurry-up” mode to “savor-and-digest” mode, preparing your digestive system to receive the fuel you’re about to consume.
2. Smell and taste the first bite: Before bringing the food to your mouth, smell it. Let the aroma fill your senses. Just then take the first bite. Pay attention to how it feels on your tongue and the initial burst of flavor.
3. Chew slowly and enjoy the experience: Put your fork down between bites and chew slowly. Truly enjoy the taste, textures, and complexity of your food. Studies show that people who chew their food more thoroughly eat less and feel fuller. It takes about 20 minutes for your brain to register that your stomach is full—by slowing down, you give your body time to send that signal.
Next time you eat, try these three steps to turn your next meal into a moment of pure nourishment!
By slowing down and focusing on the experience, you will naturally eat less, feel more satisfied, and gain a greater appreciation for the fuel you are putting into the incredible body you have!