How to Be a More Mindful Eater
Do you often feel like you’re wolfing down your food, shoveling in bite after bite, and barely even tasting it? You’re not alone! It’s no secret that Americans have adopted the (bad) habit of eating too fast. What you may not know is that this practice is actually harmful. In this blog post, we’re going to consider why it’s important to slow down during meals and also share some tips to help you get started with mindful eating.
Why It’s Important to Slow Down During Meals
We get it: You’re busy, and sometimes, it feels impossible to squeeze a sit-down meal into an already jam-packed day. Unfortunately, this behavior takes away from your ability to listen to your body’s cues for hunger and fullness.
To start, let’s look at some statistics about how Americans eat:
One in four Americans eat fast food every single day.
Americans consume 31 percent more packaged food than fresh food, which is at least in part due to the ease and “grab and go” nature of packaged items.
20 percent of all American meals are eaten in the car — quite literally eating “on the go”!
Based on these statistics, it's easy to see that we don’t prioritize mealtime. “We’re speeding through meals,” nutritionist Elaina Efrid explains in a popular YouTube video. “You grab something quick for breakfast, sometimes even for lunch. Usually, it’s the only dinner that people sit down to eat — and plenty of households don’t even sit down then!”
So why is it important to slow down and take your time as you eat? Researchers recently completed a study that followed a group of people who were eating really fast. Ten obese volunteers enrolled in a seven-day mindful eating class. They focused on listening to their feelings of hunger and fullness and paid close attention to their cravings and emotions both during and after meals. After three months of practicing this newly-learned behavior, participants reported:
Weight loss - nine pounds on average
Less hunger
Less stress and anxiety
Less depression
Less binge eating
What a difference just sitting down and focusing at mealtime can make!
It’s also important to note that it takes about 20 minutes for your gut and brain to connect and interpret the feeling of fullness. By eating too quickly, you’re more likely to overeat because you didn’t give your body time to recognize that you were full.
What Is Mindful Eating?
Mindful eating is a technique to help you gain control over your eating habits. Grounded in the Buddhist concept of mindfulness, it is a form of meditation that allows you to recognize and address your emotions and physical sensations.
If you’re interested in adopting this practice, here are three tips to help you get started:
Create a calm, clean space for eating: Rather than eating on the couch or at your desk, make an effort to eat at your dining table. Eating anywhere else can take away from the mindfulness of the meal because it’s distracting — and distractions can cause you to miss those hunger and fullness cues. With this same thought in mind, don’t read, watch television, or play on your phone during mealtime either.
Set a timer for 20 minutes: Not only will a timer show you just how fast you’re eating, but it’ll also help you pace out your meal and reach a more mindful eating speed. If you need help slowing down, try taking a few bites and then set down your fork. Take a few drinks of water before you pick it up again.
Pay attention to your food: Think about the taste, smell, and texture of the foods you’re eating. Consider the way it looks on your plate. Let yourself enjoy it!
As Elaina says, “There is actually a benefit to slowing down and taking the time to enjoy your meal and eat mindfully.” By being better in tune with your body, you’ll learn to truly listen to your hunger and fullness cues, letting those feelings guide you rather than allowing a lack of time or space to dictate how you eat.
To talk to a professional about the importance of mindful eating in order to achieve your weight management goals, please reach out to our staff or schedule an appointment at The Kahm Clinic.
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