As someone who used to be an emotional eater – eating food as a way to deal with feelings – it’ hard to realize that it can quickly evolve into mindless eating. Whether if it was my professional or personal life, anytime I would feel stressed, anxious, or down I would make a trip to the kitchen. I wish I could say I would reach for fruit or healthy choices at least, but that was never the case. I’d find myself reaching for sugary drinks and snacks. If there were none at home, it wouldn’t stop me. I’d make trip to Dairy Queen, quick and simple.
It wasn’t until one night I had trouble breathing. I had ballooned to 200 pounds, and for a 5'7" man is consider obese.
While I could go into my exercise routine, and meal plan, I found something that made just as big an impact on my weight – mindful eating. What is it? It’s really about bringing awareness and intention every time you eat. It’s listening to your body. Are you really hungry? It’s about savoring every bite but also learning when to stop.
One of the key benefits in mindful eating is healthy digestion. When we pay attention to our eating, we can listen to our body’s signals for fullness, and avoid overeating. This helps prevent digestion problems like bloating, discomfort, and indigestion.
When we eat mindfully, it helps create a positive relationship with the food we eat, and remove any associations with shame, or guilt. Instead of viewing food as something to coverup a feeling with, we can learn to see food as something to appreciate.
So, how can you start, you ask? Right here!
Eat With No Distractions: Do you have a mobile phone or table near you when eating? Don’t worry if you answered yes, so will many others. But try putting them away for once and create and space without any digital noise. Just focus on your food and the experience of eating.
The Senses Is Where It’s At: As you’re getting ready to take the first bite, look at your food, and observe the texture. Take a moment to appreciate the shape, color, and the process of having something that is good to feed your body, and soul.
Slowly, Slowy: There’s likely a reason why many of us eat like we’re in a hot dog eating contest. There’s likely a lot of food in front of us. Hamburgers, come with fries, a drink and sometimes a snack. But try chewing at a slower pace. Take a bite and savor the texture and flavors. If you’re with family, engage in a conversation and contribute to it after every bit. Eating is an experience that can fully take on another meaning when conversations are involved. Eating slowly can also make you feel fuller.
Gratitude: Find a way to give thanks or to be grateful for the food in front of you. Even if it’s a thought of gratitude for the job you have that has given you the salary to pay for it or the farmers, or cooks that make you sitting down to eat possible.
By starting a practice of mindful eating into your routine, you can create a healthier relationship with the food you eat, with your digestion, and it will ultimately have a positive effect on your body and mind.
References:
https://www.lakanto.com/blogs/food-nutrition/mindful-eating-meditation
https://www.eatingwell.com/article/8041411/how-to-eat-slower/
https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
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