It can lead to weight gain and obesity, indigestion and impaired nutrient absorption. However, it is simple to master the techniques of mindful eating, without actually changing the food that you eat!
Overeating can be a result of our ‘busy’ lives. In our busy life, we have simply lost connection with food. Instead of taking pleasure in eating food, it is only a physical function which gives us energy for the day. We have lately developed habits of ‘eating on the run’ which makes it even more difficult of digesting the food.
Here are some easy tips which will help you to eat mindfully:
- Take time out for eating: It is important to leave your desk, remove all the distractions (including your phone) and settle down to eat. Eat with your eyes first, smell the food and then begin to actually eat.
- Chew your food: Your grandma’s always asked you to chew your food well before eating. Well, she was right! This is because chewing will break down the food, stimulate the release of digestive juices containing enzymes which help in digestion.
- Have smaller gaps between meals: If you starve yourself before eating you could probably go for the unhealthier options which are calorie-dense and nutritionally lacking.
- Choose the right snack: Thinking before snacking is important. We usually snack when we are bored and have nothing to do. We randomly grab the first snack that’s within reach without thinking if it’s real healthy. Next time your hand reaches out for that snack, STOP! Think if it’s really healthy and then choose.
- Pause between mouthfuls: Loading your spoon when your mouth is already full is not a good idea. Pause between mouthfuls and swallow the earlier one slowly. This will slow down your meal and help you identify the feeling of fullness (before you are too full!). So it’s wise to put down the spoon frequently.
- Remember when to stop: It is not mandatory to finish your plateful. Eating in tandem with your body’s need is important. Help yourself with small servings and recognize body’s signals when you are full.
Go ahead and help yourself with these easy tricks!