MINDFUL EATING: ENHANCING YOUR RELATIONSHIP WITH YOUR FOOD
Did you know that more research is pointing to mindfulness as being a large contributor to weight management, more so than the types of foods we are eating? The Eat Smart, Move More, Weigh Less team has examined the impact of mindfulness, specifically mindful eating, on weight loss, weight management, and weight regain. The results continue to point to mindfulness, tracking what we eat using an app or paper and pencil, being strongly related to weight-management. You can practice mindful eating every day, at every meal, and every time you consider what you are going to eat.
How can I eat more mindfully?
Practising eating more mindfully is something that many of us can benefit from - whether to create better eating behaviours or a better appreciation for food. Here are some useful tips on how you can practice eating more mindfully:
Slow down when eating - Chew your food well and take time to pause while you’re eating by putting your cutlery down between each mouthful. It may help you feel more relaxed and help you enjoy your eating experience. Slowing eating can allow your body to recognise when it is full. This is because when your stomach has taken enough food, a hormone called leptin is released from fat tissues which sends signals the brain of fullness. It is thought, however, that it takes around 20 minutes for this process to occur.
Avoid distractions - Try not to eat while you’re on your laptop, phone, reading or watching TV so that you can relax and enjoy your food in the moment.
Listen to your body - Practise recognising when you feel hungry by thinking about what it feels like in your body to feel hungry. When you eat, start with the amount of food you expect to make you feel comfortably full. Try to avoid periods of extreme hunger or extreme fullness. Remember you can always eat more if you still feel hungry.
Reflect on your thoughts and feelings - Recognise when you are eating for reasons other than physical hunger. Sometimes emotions can trigger hunger, therefore, it is important to identify what drives your eating.
Juliana Thornhill
