With so many temptations these days, especially if you’re fond of watching YouTube cooking videos, mindfulness may help you reduce your cravings. Mindful eating to lose weight is probably one of the most effective ways to manage your eating habits. It not only promotes weight loss but also reduces emotional eating. I’m practicing it, and I think I’m getting the best results.
Mindful Eating to Lose Weight
Mindfulness, per se, can be used as a tool to recover from eating disorders, depression, and anxiety. With mindful eating, you stop eating when you feel full. Because of that, you avoid overeating.
In most cases, eating has become a mindless act. If you’re like me, you eat in front of the TV watching Netflix. This used to be an issue for me when I wasn’t practicing mindful eating yet. But when I started eating mindfully, I noticed that I couldn’t eat all the food on my plate. The feeling of fullness arrives quickly.
What the Science Says?
It’s true that Ozempic can help you reduce your cravings, thereby reducing your calorie intake. But does not work in the long term. You can’t just rely on this drug to help you maintain your weight. And most studies agree that eating mindfully can help you lose weight by changing your eating behaviors. This review suggests that mindful eating can be as effective for weight loss as any conventional diet program.
In another study, researchers found that training to eat mindfully can result in a great amount of weight loss. It would also improve your self-awareness and self-acceptance. When you change the way you think about food, you can control your cravings. You’ll also stop emotional eating.
How to Eat Mindfully?
Here are some ideas that you can use to help you get started on mindful eating to help you lose weight.
Create an Eating Environment
Where you eat does matter if you wish to eat mindfully. For me, I eat at the table with no TV. Don’t eat at your work desk. It’s not a good idea. No matter where you are, change your surroundings. In that way, you can focus on eating and avoid binge eating.
Eat Slowly
You can only do this if there are no distractions when you’re eating. That’s why I highly recommend not eating in front of a TV. Don’t bring your tablet or your phone to the table, so you won’t be tempted to scroll on your social media while eating. Just put down your gadget and concentrate on the food.
To help you eat slowly, you must engage all of your senses. That is, make sure to smell the food. Notice the color and its taste as you eat. Most of all, chew your food up to 50 times per bite.
Avoid Eating Out of the Package
I used to do this. After changing my eating habits, I now serve my food on a plate. I no longer eat out of the package bag, unless it’s a slice of pizza. Plating your food can help you bring more awareness to the portion size of your food. It also helps you practice portion control. And avoid using a larger plate. In that way, you won’t overeat.
I also use this portion control plate to help me control my portion size.
And to further your practice, you may read this amazing book.
Eat Sitting Down
It’s okay to eat in your car if you’re in a hurry. I do this from time to time. However, I eat from a meal prep. It means that I have already controlled the portion of my meal. The more you eat your meal sitting down, the better, as you can practice mindful eating.
Respect Your Hunger Cues
In some cases, you’re not hungry. You’re just thirsty. That’s why, before you open your fridge and get a slice of cheesecake, you need to observe how you truly feel. Are you really hungry, or are you just bored? And while you’re eating, you don’t need to feel stuffed. You should stop when you feel full.
Write It Down
Having a journal can also help. Don’t worry about what you write. It can be a list of food that you ate or your feelings about the food that you just consumed.
Another helpful method to help you eat mindfully is to do yoga and meditation. Meditation is beneficial as it helps you become aware of your surroundings and what you’re eating.
Avoid Skipping Meals
This may not be a tip you want to hear if you’re practicing intermittent fasting. However, going too long without consuming anything can increase your hunger pangs. Mindful eating can also prepare you for a longer fast. Thus, if you wish to start fasting, mindful eating can be a great way to help you get started.
Better Wellbeing
Mindful eating for weight loss is a tool that you can follow to finally shed some pounds. This isn’t only for those who wish to lose weight. But it’s also ideal if you suffer from any eating disorder. This approach can complement any eating patterns. When you combine this healthy habit with nutrition knowledge, you can reduce your risk of developing chronic diseases. You can also learn how to enjoy your food. Mindful eating teaches you to pay full attention to the foods you eat. The goal here is to promote a better, more enjoyable meal experience.
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