People want to lose weight. But it is not enough to only eat healthily and exercise. You need to know why you were not able to lose weight in the past, and then you will be able to lose weight now.
You can eat without thinking, or you can think about what you’re eating.
Mindless eating is when you eat without thinking about what is going in your body. Mindless eating happens for many reasons, such as being busy, watching TV, or just zoning out while driving to work.
Mindful eating is the opposite of mindless. It’s when you know why and how much food you’re putting into your mouth. For example, you are aware of every bite that goes in your mouth.
People who eat with mindfulness have more weight loss success than those people who mindlessly eat. One study found that mindful eating was linked to a lower body mass index (BMI) and smaller waist circumference in obese individuals when compared to typical dieters.
In other words, it implies paying attention when you eat! We can make better decisions when we pay attention to what we’re eating. It’s not a hard habit to acquire. The accumulation of mindless eating, snacking, and even drinking isn’t going to go away with a single snap of the finger. Instead, keep the following points in mind to develop the habit of mindful eating.
Portions
Consider how you feel after you’ve eaten enough. This should influence the size of your portion. According to research, the more food we get served, the more we eat, so pack a little less on your plate.
Make sure each mouthful counts by following the plate method, slowing down while eating, and turning off the television – this can also assist with weight loss.
When eating out, you are at the mercy of portions served by restaurants – more food is coming your way than you need to eat.
Be conscious that restaurant portions are often double or even triple what a single portion should be for one person. Ask yourself if this meal will leave you satisfied before adding appetizers and drinks. If not, ask for a doggy bag and put half of it in the refrigerator to eat tomorrow.
Cravings
Avoid thinking about food all day long by planning ahead, so you know what healthy options are available at work or when running errands. Carry snacks such as fruit and nuts with you so that if cravings strike, you can satisfy them without being at the mercy of an office vending machine or convenience store.
Environment
We eat what is in front of us because we are exposed to it all day long. In other words, if you have cookies on your desk for a snack every afternoon and don’t keep fruit handy, the chances are that’s going to be what you reach for – not because you are hungry but out of habit.
If candy is on display at the cash register, it’s likely more than one person will buy some – even though they weren’t planning to! Try not to keep high-calorie treats or snacks around so that if cravings strike, there won’t be anything tempting available for you to eat.
Breaking Your Mindless Eating Habit
Most of us have been eating this way our whole lives. So it’s not going to change overnight! Start by becoming aware of your mindless eating habits and slow down when you eat so that you can truly enjoy food and its taste, texture, and aroma – without distractions.
Be Prepared
Plan ahead so that you can approach food shopping, cooking, and eating without stress. If you don’t have time to prepare healthy snacks or meals at home during the week, plan your weekend meal prep around this goal by getting up 30 minutes earlier than usual on Saturday morning – cook a few extra servings of hearty soups for lunch and dinner and freeze them for the week. It can be a great way to eat healthy on busy days when you’re short on time and energy!
Don’t forget about drink options, too. Instead of reaching for that soft drink or sugary cocktail during happy hour, stick with water if you are thirsty – it will help keep your belly full so that you don’t eat mindlessly.
The accumulation of mindless eating, snacking, and even drinking isn’t going to go away with a single snap of the finger.
Track & Log Everything
Take this opportunity to take stock of what you’re eating. Keep track of everything that passes your lips, even the little bites here and there. Note when, where, why, or how much you are eating – it’s not just about being aware but also awareness through data!
Practice Mindful Eating
Remember mindful vs. mindless? Be aware that we eat mindlessly when we are stressed, emotional, or even watching TV. Food is not an emotional crutch, and eating should make you feel better – it shouldn’t be used as a means to avoid your feelings!
Sit down when you eat, pay attention to how your mouth works, turn off all devices, take it easy with your eating, and lastly, savor each bite one at a time!
It’s not difficult to eat healthily. All it takes is a little thought, some time, and some awareness!
