Our lives are constantly on the move, running from one activity to another. Many of us are eating on the go, or eating quickly before moving on to our next adventure. This is having an impact on our waistlines.
When eating on the go, the mind is focused on what we need to do next and not on what is being eaten. Eating mindlessly like this leads to overeating as the cues that the body sends to let us know that we’re full are missed.
Rather than going on a diet where you restrict what you eat, try simply slowing down and enjoying the eating experience.
Use all of your senses when eating. Enjoy the aroma of your meal. Focus on the texture of the food. Savor the taste.
Do not load up your plate. Start with a modest portion. Research has shown that using a smaller plate can aid in portion control, and that the larger the plate we use, the more we will eat.
Focus on chewing. Make sure you have thoroughly chewed the food before swallowing. This goes hand in hand with savoring the taste – once the food is swallowed we no longer taste it.
All of the above will slow down the eating process, allowing the body and mind to process the food. It also will keep the mind on the meal and on your body. When you finish what is on your plate, wait a minute before taking more food. Focus on how the body feels. If it still feels hungry, take a small amount more. If not, then the body has what it needs.
This can take some time to master. The brain needs to be retrained and that won’t happen overnight. The process is similar to meditation, so those who meditate regularly will be able to focus more easily.
Start enjoying your meals again!
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