Practicing Mindful Eating Techniques
Mindful eating, also known as intuitive eating, is the practice of becoming more aware of eating habits. The goal of mindful eating is to base meals on physical cues (such as our bodies’ hunger signals, not emotional ones). Introduce mindful eating into your mealtimes with these tips.
To eat mindfully, simply:
- Serve modest portions. Moderation is a key concept in mindful eating. By keeping your portions small, you will avoid overeating and weight gain. If you have a hard time limiting your portions, try using a smaller plate.
- Savor small bites and chew thoroughly. By consciously chewing smaller bites, you will be able to slow down your meal. Try chewing each bite between 20 to 30 times until the food is liquefied. Chewing well also allows your tongue to taste the food better.
- Use a different utensil. Try using a smaller spoon or chopsticks. This will allow you to slow down since you will be putting in more effort.
- Silence your phone and turn off the TV. The daily distractions in your life can be causing you to overeat. Consider making family mealtime, an electronics-free zone.
This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.