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Mindful Eating and My Why
In the fast-paced world we live in, where mealtime often becomes a rushed affair, I found myself searching for a more meaningful and mindful connection with the food on my plate or in my lap as I drive daily for my hectic work schedule.
This led me on a journey of self-discovery, and one practice that transformed my relationship with food is mindful eating. In this blog post, I’ll share my personal experience with adopting mindful eating and how it has significantly impacted my weight management, relationship with food, and nutrition.
Embracing Mindful Eating
The turning point
My journey began with a realization: I was often eating without truly savoring or appreciating the flavors and textures of my meals. I rushed through my meals as if they were just a means of filling my belly. This prompted me to learn more and delve into the concept of mindful eating, an approach that encourages a deeper connection with the act of eating.
Breaking Old Habits
Mindful eating isn’t just about what’s on your plate; it’s about being present in the moment. I began to pay more attention to my body’s hunger and fullness cues, trying to break free from the habit of mindlessly consuming food while distracted by screens or thoughts. I began to read and search online about this concept and found this amazing book called Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food by Susan Albers and Lilian Cheung DSc RD. I learned that mindless eating can have some serious consequences for our health. I had no idea!
What I Learned On My Mindful Eating Journey
Impact on Weight Loss
Mindful eating has been helpful for shedding a few extra pounds and achieving a healthier goal weight for me. By slowing down my eating pace, savoring each bite, and paying attention to my body’s hunger and fullness cues, I naturally consume fewer calories without feeling deprived.
This newfound awareness around portion sizes and the act of eating allows me to make more mindful food choices, opting for nutrient-dense options that nourish my body. Mindful eating has become a sustainable and enjoyable practice, not only aiding in weight loss but also instilling a sense of balance and mindfulness into my overall lifestyle. The shift from mindless eating to intentional, mindful choices has proven to be a powerful and effective strategy on my journey to a healthier weight.
Slowing Down for Results
One of the most significant changes I noticed was a shift in my eating pace and bite size. By slowing down and savoring each bite, I naturally consumed fewer calories and felt more satisfied with smaller portions. This mindful approach played a pivotal role in my weight-loss journey.
Enhanced Food Choices
Mindful eating also guided me toward making healthier food choices. Instead of relying on convenience when I was in a hurry, I began to plan ahead and choose more nutrient-dense whole foods that nourished my body. This conscious decision-making was instrumental in achieving my weight loss.
Transforming Nutrition
Rediscovering Food Pleasure:
Mindful eating encourages enjoying the pleasure of eating without guilt. As I became more attuned to the sensory experience of each meal, I found a newfound joy in the diverse and vibrant flavors of whole, unprocessed foods.
Listening to My Body:
Understanding the signals of hunger and fullness allowed me to align my eating patterns with my body’s actual needs. This intuitive approach to nutrition helped me break free from restrictive diets and foster a healthier relationship with food. I learned that many times, when I thought I was hungry, I actually just needed to hydrate myself.
10 Basic Steps to Mindful Eating
- Pause and Breathe: Before diving into a meal, take a moment to pause and take a few deep breaths. This helps center your focus on the present moment.
- Engage Your Senses: Notice the colors, textures, and aromas of your food. Engaging your senses enhances the eating experience and promotes mindfulness.
- Eat Without Distractions: Turn off screens and put away devices. Create a dedicated space for eating without distractions to fully appreciate your meal.
- Listen to your body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, respecting your body’s natural signals.
- Chew Mindfully: Slow down the pace of your eating. Chew each bite thoroughly, savoring the flavors and textures of your food.
- Appreciate Each Bite: Cultivate gratitude for the nourishment your food provides. Acknowledge the effort and processes that brought the meal to your plate.
- Practice Portion Control: Be mindful of portion sizes. Serve reasonable amounts and avoid overloading your plate to prevent mindless overeating.
- Distinguish Emotional vs. Physical Hunger: Pause to identify whether you’re eating due to emotions or genuine physical hunger. Address emotional needs separately from food.
- Explore Mindful Food Choices: Opt for nutrient-dense, whole foods. Consider the impact of your food choices on your overall well-being.
- Reflect on Your Eating Experience: After finishing a meal, take a moment to reflect on how you feel. This self-awareness fosters a deeper connection with your body and eating habits.
5 Apps To Support Mindful Eating
With health tracking so popular these days, you may benefit from one of these apps that supports intuitive eating and better decision-making when it comes to food.
- Am I Hungry? is an app from Dr. Michelle May based on the Mindful Eating Cycle; it guides you through the decision-making process when you want to eat.
- Headspace is an app to help you practice meditation, mindfulness, and mindful eating; includes a free 10-day beginner’s course.
- Eat Drink and Be Mindful is an app from Dr. Susan Albers that lets you record your hunger type and level and reminds you to eat mindfully.
- Mindful Eating Tracker is an app that helps you notice a food idea or thought, make decisions about food, and rate and track your hunger, thirst, satisfaction, food enjoyment, and gratitude.
- In the Moment is an app from nutritionist Kimberly Flannery that helps you decide when you are actually hungry and when you want to eat for other reasons.
In Summary
Adopting the practice of mindful and intuitive eating has been a transformative journey that has profoundly impacted my overall well-being.
This approach has instilled a sense of mindfulness into my daily meals, allowing me to establish a deeper connection with the food on my plate. By taking the time to engage my senses, savor each bite, and eat without distractions, I’ve not only discovered a renewed appreciation for the diverse flavors and textures of whole foods but have also experienced a remarkable shift in my relationship with food.
This mindful approach has played a pivotal role in my weight loss journey, as I’ve learned to listen to my body’s hunger and fullness cues, leading to a more balanced and sustainable way of eating.
The practice has empowered me to distinguish between emotional and physical hunger, fostering a healthier mindset around food. Overall, adopting this new way of eating has not only positively influenced my nutrition but has also brought a sense of joy, gratitude, and self-awareness to every meal, creating a more fulfilling and mindful approach to nourishing my body.
In embracing mindful eating, I discovered a profound connection between my eating habits, weight loss, and overall nutrition. This practice has not only transformed the way I relate to food but has also become a cornerstone of my well-being journey. Through this personal exploration, I hope to inspire others to consider the mindful eating approach and embark on their own path toward a healthier, more fulfilling relationship with food.
Tools That Helped Me Along The Way
Intuitive & Mindful Eating Journal
Glass Airtight Food Storage Containers – 3 Compartments
Mediterranean Meal Prep Cookbook
Resources and Research Articles on Mindful Eating
Mindful Eating: The Art of Presence While You Eat: Diabetes Spectrum
The Nutrition Choice: Harvard School of Public Health
Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function: National Institute of Health (NIH)
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