Your New Year’s resolutions might be in the rear-view mirror, but with summer right around the corner, now is a great time to make a healthy habit pit stop on your wellness journey.
Do any of these scenarios sound familiar?
With busy work days, full social calendars, taking care of the kids – the list goes on – it can be challenging to take notice of food intake and maintain a balanced eating regimen. And although the examples above are small ways people eat without thinking, those little actions could turn into a bigger problem and sabotage your health without you even realizing.
Enter MINDFUL EATING!
Conscious or aware of something
Mindful eating is a way to bring awareness to your experiences with food. This practice helps your brain and body communicate so you know when you’re hungry, satisfied, or full. When eating mindfully, you pay attention to what your body is trying to say and take notice of the smaller actions you might not normally notice. This means taking your time to be fully aware of what you’re consuming, only eating when you’re hungry, and stopping when you’re full.
Mindless eating is often associated with obesity. When curbing mindless habits, you can eliminate bloating and indigestion – plus potentially be at a healthier weight.
4 Simple Ways to Start Today
When reaching for a snack, try asking yourself that question.
> If you answer no, then ask, “Why am I hungry?”
Are you bored? Thirsty? Tired? Upset? These can often be confused for hunger.
> If you answer yes, then ask, “How hungry am I?”
Assess how much food you really need and stop eating when you’re not hungry…not when you’re full!
Helpful tip! Take 5
If you can’t figure out your level of hunger, take five minutes and distract yourself before turning to food.
Try this hunger scale to see how hungry you really are.
If using a phone, computer, or TV while eating, you’re not listening to your body tell you when it’s full. During your next meal, take a break from the electronics and only focus on the food you’re consuming. Notice the look, texture, smell, and tastes!
It takes 20 minutes for our stomach to receive the signal that we’re full. Try putting down your fork between bites and drinking a glass of water as you’re eating.
Controlling food temptations around you can be another easy way to create a mindful eating habit.
Switch things up by adding these mindful eating hacks to your next meal:
I’d love to hear how you practice mindful eating. Share your tips and tricks by commenting below!
Source: Centers for Disease Control and Prevention Brigham and Women’s Hospital