Imagine the following scenario: you’re sitting on the couch, scrolling through your phone, watching How to Get Away With Murder, and mindless munching on a bag of chips. Sound familiar? Thought so! We’ve all been there. However, mindlessly snacking isn’t that great for our health. It also sets us up for eating when we aren’t hungry and overeating when we’re full. The alternative approach? Mindful eating. Mindful eating allows us to gain control over our eating habits and helps us become more aware of the physical or emotional cues of food. Other benefits include:
- Better digestion of nutrients
- Reduces food cravings
- Aids in weight loss
- Helps prevent binge eating
Ready to give it a shot? Here are 4 ways you can become a mindful eater.
1. Allow Your Body to Sync With Your Brain
Slow down when you eat! Eating too fast can cause you to overindulge. It takes about 20 minutes for your body to tell your brain “I’m full”. By slowing down, you give your brain a chance to hear that signal.
2. Know Your Hunger Cues
Are you actually hungry? Or are you just bored, stressed, or emotional? Listen to your body. Is your stomach growling? Is your energy low? Do you feel lightheaded? Make sure it’s your body that’s telling you it’s hungry, not your emotions.
3. Put Down that Phone!
Actually focus on what you are eating! Get rid of any distractions such as homework, Netflix, or your cell phone. This allows you to pay more attention to your hunger cues.
4. Savor Each Flavor
Pay attention to the small details of the food you’re eating. The spice of a hot pepper or the sweetness of an apple. Appreciate each bite!