MINDFUL AND INTUITIVE EATING
Sometimes we find ourselves eating for various reasons other than that we are truly hungry. We might eat when stressed, happy, sad, or bored. Over time, we can lose touch with our true feelings of hunger and fullness. Eating when we are not hungry can lead to weight gain.
Getting back in touch with our bodies so that we can listen to our feelings of hunger and fullness can help with weight maintenance and even aid in weight loss. And slowing down our eating pace can help us recognize when we are satisfied, before the point of feeling full.
HOW TO ADOPT MINDFUL EATING HABITS
1. Avoid a diet mentality and adopt a lifestyle that can be sustained for life. Often, fad diets promise quick and easy weight loss with minimal effort. However, these restrictive diets are extremely hard to maintain for a long period of time and when we begin eating the way we previously ate, we regain the weight and sometimes even more. Instead, aim for well balanced meals of lean protein, fruits and vegetables, whole grains and low-fat dairy in moderate portions.
2. Listen to your body and eat when you are mildly hungry instead of waiting until you are ravenous. Often times we lose track of time and go long periods during the day without eating. When we finally get around to eating, we are so hungry that we grab whatever is most convenient, eat at a fast rate, and eat more than we truly need.
3. Make Peace with Food. Food is not the enemy. Food is the fuel that gives us the energy we need throughout the day.
4. Reject the mentality of “good” and “bad” foods. Get rid of thoughts that say you are “good” for eating less than your daily calorie needs or “bad” for indulging in a sweet treat or a decadent meal. Everyone deserves to treat themselves to foods they enjoy occasionally.
5. Honor your fullness. Slow down your eating pace and pay close attention to the signs of feeling comfortably full instead of eating to the point of uncomfortable fullness. Put down your fork in between bites and drink water. Really savor the taste of your food and take the time to chew your food thoroughly. Periodically assess your fullness throughout your meals to identify when you’ve had enough.
6. Enjoy your food. We often overlook the pleasure of eating and rush to finish our meals. Take time to savor each bite. Eat what your enjoy in a calm and pleasant environment. By doing this, you will usually discover that it takes less food before you feel full.
7. Don’t use food to cope with feelings of stress, anxiety, or sadness. Food can be a comfort; however, we should not abuse food to cope with our feelings. We should find other outlets to deal with emotions. It is important to identify activities you really enjoy to cope with feelings, such as exercise, listening to music, talking with friends, or going for a walk.
8. Respect your body. Accept and love the body you were given. Not everyone has the same body type and no one body type is the ideal.
9. Stay active. Exercise does not have to be at the gym. Every step during the day counts. Even small changes, such as taking the stairs instead of the elevator, or getting off the subway a stop earlier and walking a few blocks can make a difference. Staying active during the day can make you feel energized and overall happier.
10. Make your health a priority. Remember that you don’t have to eat a “perfect” diet to be healthy. You will not gain weight if you indulge in one snack or one meal. It matters what you do most days.