How many times do you find yourself distracted while eating? Sometimes we’re watching TV or looking at our phones while eating a meal. When we’re not focused on our food we may overeat because we don’t realize we’re full. Eating slowly and with more awareness, can help us feel more satisfied with our food, help us recognize when to stop eating, and may even help with digestion!
Here are some tips to be more mindful while eating:
⏸️ Hit Pause
- Pause to notice your food and really savor the flavors, scents, and textures
- Pause to observe what thoughts and feelings you have while eating (no judgment here!)
- Take a deep breath before you eat.
- Chew slowly. Try taking 10-15 bites of your food!
- Put your utensils down after each bite. (You can even count 5 seconds before picking up your utensils again!)
- Take a sip of water after each bite.
- Take another breath before taking another bite!
🔍 Investigate Your Hunger – Hunger is a need. Appetite is a want, and it’s okay to have an appetite! (Balance and moderation are important when it comes nutrition!) Explore what your thoughts and feelings are before you eat! Ask yourself these questions before you eat:
- Are you really hungry or are you craving something? Are you mistaking hunger for thirst?
- Am I tired or do I need a break?
- If I take a break, will that help me realize if this is hunger or something else?
- Do I need to eat or do I want to or feel like eating?
- Sometimes you really are hungry, and sometimes you may be feeling stressed and craving something salty or sweet. Take the time to explore how you feel beforehand!
😌 Stop at Satisfied – Satisfied is when our body is telling us we’ve had enough to eat and we don’t need anymore food, while feeling full is when you feel overly full, completely filled, or “stuffed.” You may feel uncomfortably full and that eating anymore food will make you sick. Eating until you’re satisfied can help you eat the appropriate amount of food and prevent overeating and the discomfort of eating too much.
- Notice when you’re hungry.
- Try eating when you’re slightly or moderately hungry. Sometimes when we’re really hungry and feel like we’re starving, we may eat too quickly or overeat.
- Get rid of screens while eating. No phones, TVs, tablets, or laptops! Without distractions you’ll recognize when you’re satisfied.
- You’re not obligated to eat everything on your plate. It’s tempting to eat everything all at once, but it’s okay to save leftovers or take your meal to go!
- You can try using small plates or plates with dividers to help with portion control.
- Savor each bite of food. Slowly chew your food and really taste it! You can even put your utensils down or take a sip of water between bites if that helps!
This week try picking one meal and eat it slowly and without distractions! This small habit of eating mindfully and slowly can help you improve your nutrition and digestion as well as help you with your fitness goals!
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