How often do you find you’ve finished a meal in about 3 minutes, but it took you an hour to prepare it? You’ve spent time creating, garnishing and making it look Instagram worthy, only to wish you had actually eaten slower to appreciate the time you spent to make it. Maybe by the end of the meal, you’re not even satisfied and you’re looking for an extra serving to feel… pleased.
It’s time you started eating mindfully.
The benefits of eating mindfully include:
- becoming more aware of your food choices
- reawakening your psychological hunger and fullness cues
- stop eating earlier when you’re satisfied, rather than later when you’re ‘stuffed’
- creating an energy deficit which can lead to weight loss
ACTIONABLE STEPS
- Sit at a table with no distractions such as TV, laptop or phone.
- Look at the food in front of you and assess what you have decided to eat
- Take a bite of your food, chew it slowly and think about the taste, the smell, the texture and the structure.
- Put your utensils down and chew. Take a few deep breaths.
- Relax your body.
- Take another bite and notice or become aware of what you’re thinking and what your body is feeling.
- Put your utensils down and take another few slow breaths.
- Repeat these steps until you have finished your meal.
- Notice any emotions or feelings you have by the end of your meal.
THINK ABOUT HOW THE PROCESS MIGHT HELP YOU:
- Manage emotional eating?
- Manage binge eating?
- Make better food choices?
- Help to loose weight?
- Help to maintain your health and wellbeing during times of stress?
