Mindfully eating involves being fully present with all the senses during the eating process and encouraging people to use internal signals, such as hunger and satiety, as a guide to what and when to eat.
It is a way of life, a strategy that allows you to develop a more flexible attitude towards the food you bring into your bodies. More specifically, it is a healthier approach to eating that will not cause you unnecessary stress. Intuitive nutrition is based on how you eat, rather than what you eat.
If you happen to be impulsively eating a whole pack of chocolate or eating lunch to the extent that you are no longer well-off, it may be time to familiarize yourself with the notion of “mindful eating” that is becoming a growing trend.
Conscious eating has to fit in with real life, and it’s okay if during a family dinner or business lunch you cannot pay conscious attention like during a relaxed meal or when you are less distracted.
You are probably wondering how to eat mindfully in the real world, here you can read some recommendations on how to achieve this goal and enjoy every meal.
Change your attitude towards food
The key elements of a mindful diet are increased conscious attention during the meal, paying attention to how the food looks, smells and tastes, and adopts a more flexible, non-judgmental approach. Sometimes you need to comb through your beliefs, keep a diary, take notes, and eventually write down your thoughts to discover your attitude to food.
Every time you think of food, first ask yourself why you are eating. Are you hungry or the emotional part of you want to be fed? Do you view food as fuel that benefits you or an enemy that makes you feel bad?
Learn to recognize whether it is hunger or thirst
It sounds crazy because you recognize the impulse of the fluid and the one that comes from the stomach, but that is not always the rule. It happens that you mix feelings of hunger and thirst, and it would not hurt to drink some water when you feel the need to eat.
Remember that the environment is an important factor at every meal
Always eat in peace, away from your mobile phone or laptop. Do not eat while standing, swallowing big snacks quickly while watching television, in transit, or while doing some work.
Respect your satiety
You must listen to your body during the meal and stop when you are full. Your sense of satiety should be comfortable and your stomach should not be overfed. To hear the signal that you are full, try to take short breaks during your meal. You need to stop eating even if there is food on the plate.
Nothing is forbidden
If you love chocolate, is it realistic that you will give it up all your life? Of course, it is not. Eat chocolate without a bit of conscience, go out to dinner with friends and enjoy your food to the full. You will not gain weight up with chocolate or a hamburger if you are in a calorie balance and take care of portion size, and it will be easier for you mentally and you will not feel like a prisoner in your own body. This does not mean that your diet should be based on unhealthy foods, but that with a healthy diet you can allow yourself to enjoy something you love, even though it is not nutritionally rich.
Pay attention to the food itself
Look into the colors, texture, and shape of the food you eat. Feel the scents. Is your food salty, sweet or spicy? Is it crispy or soft? This will give you a new dimension to your meal and experience the food in a way you are not used to, and of course, you will appreciate it more.
Choose foods that you enjoy, opt for a physical activity that pleases you, and after which you feel that surge of endorphins that make everything look easier and more beautiful. Enjoy trying new things and discovering a new lifestyle that makes you feel healthier and better. Developing a healthy relationship with food, as well as finding ways to eat mindfully in the real world, is often not an easy job and involves a lot of ups and downs, but it is worth the effort.
If you happen to be impulsively eating a whole pack of chocolate or eating lunch to the extent that you are no longer well-off, it may be time to familiarize yourself with the notion of “mindful eating” that is becoming a growing trend.
