One of the main reasons for weight gain is overeating, but this is not only during mealtimes but between meals too, even when not hungry.
Luckily we can retrain our brain to eat only when we are hungry, and to stop when we are full.
Read on to discover mindful eating for weight loss.
What is mindful eating?
Using mindful eating teaches you to listen to your internal hunger signals and to help curb your appetite using various techniques.
It can help you become more aware of your own eating behaviours, and to help distinguish between emotional and sensory cues from physical hunger cues.
Basically, you should lean mindful eating to develop a more healthy relationship with food.
Do you need to learn mindful eating?
If you do any of the following then perhaps you need to learn a few mindful eating tips:
- You continue eating even when full
- You don’t eat purely for hunger
- You mindlessly pick at food
- You don’t taste your food
- You don’t think about food as nourishment
- You feel guilty when you overeat
- You can’t leave food, even when full
- You don’t chew thoroughly
Read on to discover what tips can help you to start eating more mindfully.
Mindful eating tip #1: Eat when hungry
You should only eat when you are hungry, not when you are bored or are feeling emotional.
Learn to listen to your body and to understand the difference.
Mindful eating tip #2: Stop when full
As a child you were probably taught to finish all the food on your plate. Now as an adult this habit has had a negative effect on your waistline.
If you start to eat a little slower and eat with moderation then you can prevent overeating and weight gain.
A simple way to do this is to make an effort to put out smaller portion sizes. So you could perhaps start using smaller plates and bowls for your food.
Mindful eating tip #3: Savour the flavour
Take your time to enjoy your food. You do not need to eat it as quickly as possible.
Savour it, enjoy the flavour and smells. Remember your stomach takes 20 minutes to send the signal to your brain that you are full.
Mindful eating tip #4: Eat for nourishment and pleasure
Instead of thinking of food as ‘good’ or ‘bad’ think of them as providing you with ‘nourishment’ and ‘pleasure’.
This will remove the stigma of ‘bad’ foods, and will ensure you no longer feel guilty about the occasional indulgence.
Mindful eating tip #5: Be in the moment
This means that when you are eating, then you should only be thinking about your food.
Switch off the TV, the laptop and mobile and just concentrate on your food. Research has shown that those who eat while distracted consume more calories.