Mindfulness in Eating

Mindfulness in Eating – Eating properly, some facts and benefits

Over the years, mindful eating has gained popularity.

Psychology Today has an article about the mental and bodily benefits of eating mindfully.

The authors pointed out that eating habits can lead to eating disorders.

People should be more aware of their eating habits, especially considering that over 50% of the world’s population are overweight or obese.

What is mindful eating?

Everyone eats. But it is very rare to find people who eat with a calm and peaceful mind, who enjoy their food while eating.

Some people will have no control while eating.

Some will come and eat in a hurry and burry.

This is not the way to have food. You have to approach the food willingly.

Mindful eating is a technique of understanding the food you want to eat with mindfulness and enjoying its colour, smell, and taste with concentration.

Practising it will bring comfort to the body and mind.

Mindfulness is based on the meditation technique, which is part of Buddhism. Mindfulness helps to control a person’s emotions and physical activity

How to be mindful eating?

  1. Food should be eaten slowly and with concentration without paying attention to other things.
  2. You should clearly understand your appetite and eat only until your appetite is gone.
  3. Be aware of the right appetite and the state of feeling hungry when in the presence of food.
  4. Allow the senses to recognize the colour, smell, and taste of food while eating.
  5. Control your anxiety and guilt about food.
  6. Eat only the foods that are required to keep the body healthy.
  7. Become aware of the changes that food can bring in a person’s shape and appearance
  8. Enjoy the food while eating.

Benefits of Mindful eating

This type of mindful eating and diet practice can bring many benefits to the body.

  • We learn to eat only when hungry and stop eating when we feel full.
  • Learns to enjoy the taste of food and to enjoy eating healthy food.
  • Become aware that junk food does not taste as much as we give credit to it; also, they do not provide any nutritional value to us.
  • The three points mentioned above themselves can help in reducing the body weight of an obese person.
  • It helps us not eat too much even while eating together in a group.
  • Helpful in understanding how food can affect a person’s energy levels and mood.
  • Helpful in understanding and differing food items required for a body’s day-to-day activities and metabolism.

mindful eating, 10 Best Practices

  1. Before eating, take a moment and think; Are we busy, stressed, or sad? Only then can we determine our needs, what we should eat, how much we should eat, and how we should eat.
  2. Sit quietly and eat. It would be best if you did not indulge in any other action at that time.
  3. Avoid TV, phone, computer, etc., while having food.
  4. Serve food on plates and eat. Avoid eating directly from the bowl.
  5. Use small plates.
  6. Chew well and eat. Decide to chew at least 20-30 times before swallowing. When you enjoy all the flavours, your appetite for food will decrease.
  7. Those who eat with a spoon, fork, etc., put the spoon and fork down after each bite. Only after chewing the first bite, put in the next bite.
  8. Serve only the required amount on your plate to avoid food wastage.
  9. Eat-in a quiet environment.
  10. Before eating, thank the food, the farmers who cultivated it, and the land itself.

Mindfulness is a way to live life fully.

Mindfulness can be applied in many areas of life, but it is especially effective for eating.

This blog will discuss how mindfulness can help you enjoy your food better, eat less and be more healthy.

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