How to Start Practicing Mindful Eating

Do you remember the last time you enjoyed that hot dog you ordered for lunch? Or were you busy typing out that “urgent” email while you gulped it down? Sounds relatable?

Well, most of us are guilty of consuming meals on the go or finishing a family-pack bag of Doritos while binge-watching the latest season of Stranger Things. And then we wonder why we feel drained despite binge eating now and then. In a fast-paced world where we barely remember the day of the week in an attempt to make ends meet, it is not surprising that our relationship with food is far from what nature intended it to be. Instead of eating when we are hungry, we tend to look at food as a source of deriving comfort every time a loved one breaks our heart (post-break-up ice cream tubs, anyone?), or eating bowls of butter popcorn mindlessly whenever we find a new show on Netflix.

Are you tired of trying out different diet fads with limited or no results where you often end up gaining whatever little weight you had managed to lose? Would your jaw drop in disbelief if we suggested a simple Buddhist practice to improve your relationship with food and observe a marked surge in energy levels with a gradual and sustained weight loss?

Nope, this isn’t a trap, nor do we profess to divulge a remedy for all your weight loss woes. Presenting timeless, tried-and-tested, mindfulness practices to implement healthy eating not only at an individual level but at the effect of your food choices on a global level. Intrigued?! Well, we surely are excited to share the secrets and benefits of mindful eating that will help you achieve holistic health goals.

A Quick Overview

Remember how the elders of our families would keep us from digging into our meals before we prayed and repeatedly told us to take small bites and chew each mouthful thoroughly and thoughtfully before swallowing? As hungry, young ones with growling stomachs, we would often look for ways to escape this tiresome routine and dig into the delicious spread laid out in front of us.

As it turns out, years later, that seemingly insignificant pre-meal routine has a lot of wisdom behind it. Being in the present moment helps one stay centered and appreciate the gifts of life a lot more, and practicing the art of mindful eating is no different.

Simply said, the purpose of mindful eating encompasses giving undivided and close attention to each mouthful of the food we ingest while being aware of its texture, aroma, and flavor as we swirl it around and the emotions we are experiencing. This involves being aware of the entire process of buying, preparing, and consuming the dish. When we make informed choices, we are less likely to buy junk food such as chips and wafers and invest more in the supermarket’s fruit, vegetables, and coarse-grain section.

What are the Benefits?

Thanks to social media, we live in times where distractions are a dime a dozen and attention spans are subsequently lower. With the emphasis on multitasking, meal times are not sacred anymore. With frequent notifications on your smartphone screaming for your attention, you may have missed out on the rich experience of eating. Therefore you tend to gobble up your meal without even taking the time to appreciate the nutritional value of the meal ingredients.

However, when you solely focus on your meal and appreciate everything about its journey from the farm to your table, you not only experience a sense of gratitude for the efforts of those involved but also take the time to absorb the aroma, and flavor of the seasonings and in turn, feel satiated with smaller serving size, therefore, helping you manage body weight without indulging your senses! Now, that’s a win-win!

Is it Effective for Weight Loss?

Well, the answer to that one is a clear and resounding yes! When you eat according to your body’s signals instead of emotion-induced eating, you realize that you need smaller portions to feel full, thereby eliminating chances of over-eating, mindless eating, bloating, and indigestion.

The brain takes almost twenty minutes to realize that your physical hunger has been met. Therefore if you eat too quickly, you end up overeating before realizing that you were probably fueled up a lot earlier. On the other hand, when you eat mindfully, it becomes an intentional act instead of an automated one.

You lose weight sustainably because you eat according to internal cues instead of external measures such as calorie intake and portion size. The simple cue here is to stop eating once you feel full.

Tips for Starting

To incorporate mindful eating practices into your lifestyle, there are a plethora of ways that can help you on the right track. To cite a few, you can begin with monitoring the nutritional value of every item on your shopping list and replacing the number of processed unhealthy foods such as chips and biscuits with healthier alternatives from the fruits and vegetable section.

Ever wondered why the Japanese live so long? If you have read the beautiful book “Ikigai,” you will instantly connect with what I am about to say! Portion size matters, so trick your brain into believing you have had a lot by splitting your meal into smaller-sized plates.

Also, when you sit down to eat, ensure that you eliminate all forms of distraction and focus all your senses on appreciating the food in front of you. Sincerely thank all those involved in bringing it to your table; nature, the farmer, the grocer, the cook you prepared your meal, and everyone. Suppose you have trouble focussing in the beginning. In that case, you could try the “raisin experiment” where you pick up a raisin, look at it as if you have never seen one before, take in its feel and aroma without any prejudice and then slowly begin to swirl it around our mouth as you experience the taste and the changes in your bodily sensations as you slowly ingest it.

Don’t Rush Your Meals

I know that we all lead hectic lives to make ends meet. But pause, and think about the ultimate goal. The reason behind all our hustle in totality boils down to having food on the table! Every other reason comes after this.

When you settle down for lunch break, whether at home or work, always set aside twenty to thirty minutes to enjoy your meal in silence; remember to put your phone aside for that period as you wholly and solely concentrate on the nutrition in front of you. The world will not stop rotating if you take your due. Eat in peace.

Make Sure You Chew Thoroughly

As you ingest a bite of your food, ensure that you chew it thoroughly, 30 to 40 times, but the figure may vary. Older people in the house may suggest you chew each mouthful at least 99 times, but we know that is impossible!

Stick to a figure of 32 times and feel the essence of each spice, condiment, and flavor melt in your mouth. This will help you cultivate good eating habits. And you might be surprised at the number of flavors you were missing out on simply because you were either ravenously hungry or preferred to focus on other distractions.

Take Smaller Bites

If you take smaller bites of whatever you are indulging yourself in, it could be your favorite mac & cheese or an ice cream sundae; you might be surprised that you will feel fuller and satiated with smaller serving sizes.

This is because you are not only chewing and savoring the full flavor of it but also because your brain has time to realize that your hunger has satiated! Did we hear you say, but you can’t have your cake and eat it too?! Well, this might be an exception!

Avoid Big Portions

If you have been with us till now, you will probably know the reason behind saying this. If you pile your plate, you might feel obligated to finish all that you have taken and end up overeating.

So, for a wholesome eating experience, it’s best to stick to smaller portion sizes and go for a refill if and when you don’t truly feel satiated with the first serving.

Stop When You’re Full

I know this restraint is brutal to exert if you have your granny’s special carrot marmalade in front of you or that bowl of butter popcorn. Still, if you genuinely want your health and body to benefit, you must listen to that inner signal that tells us to halt our noshing spree, get up and wash our hands.

Our bodies are engineered beautifully, and if we have genuinely enjoyed and savored each meal bite, we will know when to stop! It isn’t that difficult to make healthier choices. Give it a try, buddy!

Question Your Intentions for Eating

Before you dig into that Häagen-Dazs tub of chocolate ice cream, sit down and question your intent behind grabbing that tub. Are you feeling lonely, bored, upset, or genuinely lightheaded and low on energy?

Have you heard about the term comfort food? Almost all of us have! But in the long run, it makes sense to choose other alternatives to emotional eating. You will probably end up eating much more than your body needs. So, pick up that plate and spoon only when you genuinely feel the hunger pangs, not the cry of a broken heart!

Seek Nutritional Counselling with Docvita Today

It’s easy to lose track and slip into old patterns when practicing mindful eating. We are here to extend a helping hand because sometimes it’s better to have expert guidance and an accountability partner to help you meet your nutritional needs scientifically and healthily. It is as important to build a positive relationship with your food. And DocVita enables you to meet your nutritional counseling needs with premia nutritionists on the panel. So sign up now for a healthier you!