Taking time to focus while you eat can help you avoid overeating.
Have you ever eaten an entire bag of chips while watching TV — without even realizing it?
Do you quickly eat all the food on your plate?
Do you find yourself grabbing food without asking yourself if you’re even hungry?
These are all examples of mindless eating.
“Most people eat this way from time to time,” said Sue Heikkinen, a registered dietitian at Kaiser Permanente. “However, frequent mindless eating can lead to less enjoyment of your food, as well as overeating.”
Mindful eating involves eating food that is pleasing to you and nourishing to your body, according to The Center for Mindful Eating. It uses all of your senses to explore, savor, and taste. Practicing mindful eating includes learning to be aware of physical hunger. It also means recognizing the cues that urge us to start and stop eating.
This practice is not about deprivation or guilt. It’s about truly experiencing your food. It can help you feel more satisfied after eating less. Mindful eating is not a weight-loss plan, though several studies indicate it can help with weight loss and disordered eating, including binge eating.
“When walking, walk. When eating, eat.” — Zen proverb
Like any new skill, mindful eating takes practice and can feel a bit awkward at first. Here are some tips from Heikkinen to get you started.
“A few treats from time to time won’t derail your ongoing efforts,” said Heikkinen. “By eating mindfully, you may be more likely to enjoy the occasional treat and feel satisfied. Building a healthy relationship with food takes practice and a consistent approach.”
Learn more ways to incorporate mindfulness into your eating.