How to Eat More Mindfully (And Diet More Effectively)
Do you often end up eating on the run, grabbing lunch at your desk, or scoffing down dinner in front of the television?
Many of us do – and it’s one of the key reasons why we end up overeating. If we’re distracted during a meal, we’re likely to miss our body’s cues that we’re getting full. We also won’t get so much enjoyment from the food.
Eating mindfully means that you concentrate on the meal or snack which you’re enjoying, rather than shoveling food into your mouth while your thoughts are on something else entirely. I’ve come across the idea several times, but I particularly like this explanation from Willie Hewes:
Mindless eating, that is, eating without thinking about it or really being aware of it is an important source of my squishiness. So this experiment is all about paying attention to what I’m eating.
Not having any distractions while I eat is an obvious first step. Normally, I read something while I’m eating, or at least watch a video or something. So, not doing that is actually a big change to my routine. At this stage, I’m not eating less or different things, I’m just paying attention. (Willie Hewes, “The first rule”, on Better Living Through Mad Science)
So what works when it comes to mindful eating?
Sitting Down to Eat
Eating standing up is generally a sign that we’re not paying attention to our food. We end up eating while standing when:
- We’re snacking while preparing a meal
- We’re scoffing handfuls of nuts or chips or other high-fat snacks
- We’re eating while walking along the street
- We’re at a party or social event and distracted by chatting and music
…and so on.
If you make a real effort to eat all your meals and snacks while sitting down, preferably at a table, you’ll be much more aware of what you’re eating and when. Like keeping a food diary, this habit helps you notice what you’re putting into your mouth.
Eating From a Plate or Dish
I suspect that I’m not alone amongst dieters in finding big containers of food a problem. If I’m faced with a large bag of chips, I’m not very good at stopping after a sensible portion!
If that sounds familiar, try putting all your meals or snacks onto a plate or into a bowl. This not only makes more of an event of a meal (making it more satisfying to your mind and body), it helps with portion control.
This applies to all sorts of foods, even “healthy” ones. I managed to put on weight last fall by eating handfuls of fruit and fibre cereal straight from the box; just because it’s healthy doesn’t mean you can eat unlimited quantities.
Don’t Distract Yourself While Eating
Finally, avoid distractions while you’re eating a meal. I find that if I read a magazine or a book while eating, I’ll barely register the food passing my lips. I’ll finish the meal with a sense of disappointment – I didn’t really enjoy it because I wasn’t “present” for it – and I’ll inevitably want more food to satisfy my taste buds.
If you’re in the habit of eating in front of the television, try to break that. If it’s “natural” to you to watch TV with a snack in hand or a meal on your lap, you’re probably tempted to get something to eat whenever you put the television on – whether or not you’re hungry.
It feels odd at first to sit and just eat without distractions. Don’t let that put you off. Remind yourself to take your time and to really savour and enjoy your meal; relish the taste and the textures.
Don’t worry if you slip up and end up eating mindlessly at times – just pull your attention back to the moment, and concentrate on what you’re eating and whether you do need more or whether you’ve had enough.
Written by Ali HaleRelated posts:
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