Total: Mindful Eating
Mindful eating is paying attention to the sensations of eating and being fully present in the moment. This means that instead of rushing through meals, you take the time to savour every bite, experience the flavours, and feel the texture of the food in your mouth. Mindful eating can help you develop a healthier relationship with food and reduce overeating. Here are some tips to help you practice mindful eating:
- Start with small portions: One of the keys to mindful eating is being aware of your hunger levels. Start with a small portion and eat slowly. Pay attention to how your body feels as you eat, and stop when you feel satisfied, not full.
- Eat without distractions: When you eat while watching TV, scrolling through social media, or working, you’re more likely to overeat because you’re not paying attention to your body’s signals. Practice mindful eating in a quiet place, free from distractions until you can do it all the time
- Use all of your senses: Mindful eating is about experiencing food with all of your senses. Take the time to smell your food before you eat it. Chew slowly and savour each bite. Pay attention to the texture of the food in your mouth.
- Be aware of your thoughts and emotions: Pay attention to any emotions or thoughts that come up as you eat. Are you eating because you’re bored or stressed? Are you enjoying the food or just going through the motions?
- Don’t judge yourself: Mindful eating is about being kind with yourself and exploring kai in a different way. Don’t judge yourself for eating certain foods or for overeating. Simply observe your thoughts and emotions without judgment.
- Practice gratitude: Take a moment to appreciate the food on your plate and where it came from. Mindful eating is about developing a deeper appreciation for food and the nourishment it provides. A karakia or offering of thanks before you eat is part of mindful eating
- Eat slowly: Take the time to chew your food slowly and savour each bite. This will help you feel satisfied and prevent overeating.
- Stop when you’re full: Pay attention to your body’s signals and stop eating when you feel full. Don’t feel obligated to finish everything on your plate, you could save what you haven’t eaten for another meal – place in an airtight container in the fridge or freezer.
Mindful eating is about being present in the moment, savouring each bite, and listening to your body’s signals. By practicing mindful eating, you can develop a healthier relationship with food and reduce overeating. Just like exercise mindful eating takes practice and routine, but once you’ve made it a habit itwill be easier to achieve.
