[vc_row enable_grid_lines=””][vc_column][vc_column_text]
What is Mindful Eating ?
Mindful eating simply means eating in a slower and more thoughtful manner. Being mindful is a practice involving being more aware of what is happening around you and how you are feeling in the present moment. Mindful eating can lead to making healthier choices, eating only when hungry, avoiding overeating, and having a greater appreciation for food.
Eating Slowly
It takes approximately 20 minutes for the brain to register that we are full. This means, if we eat too quickly we may only realize that we are full after overeating. When eating a meal, it is important to set aside at least 20 minutes so you can eat slowly while paying attention to how you are feeling and recognizing when you are full. By eating slowly you are also more likely to enjoy your food. This can lead to feeling more satisfied after meals and even a greater appreciation for food. If you have a greater appreciation for the food you are eating you are also more likely to put increased effort into cooking tasty and healthy meals that make you feel good.
Eating Without Distraction
If you often eat in front of the television, while scrolling through your phone, or while working you are likely not paying attention to what or how much you are eating. This can lead to overeating and weight gain as you are less likely to recognize when you are becoming full or be aware of what food you have eaten. There is also evidence to suggest that eating while distracted may slow down digestion. When you are relaxed your parasympathetic nervous system allows for digestion. However, when you are stressed your sympathetic nervous system takes over and shifts the focus to increasing heart rate, pumping adrenaline into the bloodstream, and sending more blood to the muscles. Taking the time to relax and focus on eating rather than having stressors from a show, social media or work may therefore lead to better digestion.
Other Benefits of Mindful Eating
As previously mentioned, mindful eating can aid in weight loss by eating slowly and without distraction. Mindful eating can also aid in weight loss if you are more thoughtful and aware of what and when you are eating. By being more aware of how the food you are eating makes you feel and putting thought into the benefits of certain foods, you will be more likely to make healthier choices. By being more mindful, you will also be more aware of your feelings. Feelings of stress or boredom can lead you to eat when you are not hungry which can lead to weight gain and an unhealthy relationship with food. If you are able to recognize these feelings and find new ways to cope with stress or distract yourself you will be able to avoid eating when you are not hungry.
Steps to Eating Mindfully
To eat more mindfully, start with a single goal and stick with it until it becomes a habit. Once you have set a specific goal, try implementing one tool from below to aid in mindful eating.
If you often find yourself finishing a meal in less than 20 minutes
- Set a 20 minute timer
- Take smaller bites and chew well before taking the next bite
- Set down your utensil in between bites
If you typically eat while distracted
- Turn off the tv and set down your phone during meal times
- Eat in the kitchen/at a table rather than at your desk doing work or on the couch while watching tv
- Focus on taste, smell, texture, and colour of your food to keep your mind busy while appreciating your food
If you typically eat when stressed or bored
- Ask yourself how you are feeling before eating – are you stressed/bored or do you really feel hungry?
- Distract yourself with another activity where you are moving, assessing your feelings, or using your hands (walk, journal, meditate, knit)
- Seek professional help if overeating has become a common way to cope with emotions
Kait Clarke is a graduate of Algonquin College’s Fitness and Health Promotion Program and she is a CSEP Certified Personal Trainer. She also has a graduate certificate in Nutrition for Sport and Performance at Niagara College. Her goal as a personal trainer is to create a compassionate and comfortable environment for her clients to thrive. You can find Kait training clients out of our Glebe location.
