Practice Mindful Eating to Reach Your Goals
Do you need to lose weight? Are you trying to avoid gaining weight? Reaching and maintaining a healthy weight take more than counting calories and timing your meals. Studies show it also takes mindful eating. Practice these 6 mindful eating tips to get healthy and reach your goals:
- Portion your food for more awareness about how much you’re eating. Before you dive into that party-sized bag of chips, read the label and measure out one serving and put it in a separate dish. When serving yourself home-cooked meals that don’t come with labels, use smaller
plates and bowls. Your eyes and your
belly won’t know the difference, but your
waistline will.
- Have a designated place to eat. Make an effort to eat more of your meals while sitting at the table rather than while standing over the stove, while driving in the car, or while working at your desk.
- When eating, eat. (Zen Proverb) Make screens (television, phone, computer) and other multitasking activities off limits during mealtime. Whenever possible, enjoy some of your meals in silence. Contrary to popular ‘diet’ advice, eating alone is actually better for you; Studies have shown that the more dinner quests you have, the more calories you will eat.
Fig. 4. deCastro (2000)
- Out of sight, out of mind. Keep serving dishes in the kitchen rather than on the table during meals. If you must have a candy dish at work, put a lid on it, don’t use a clear jar, and keep it in a drawer or across the office.
Pause. Before eating, check in with how you are feeling. Confirm that your hunger is physical rather than emotional. Before eating, say a word of gratitude or appreciation for your meal. Use one of these or use them as inspiration to write your own.
- Slow down. Just as in yoga, it’s easy to go fast and rush through. It’s much more challenging to go slow. Trick yourself into slowing down at the dinner table by putting your fork down between bites, eating with your non-dominant hand, or eating with chop sticks. Chew your food the recommended 25-30 times before swallowing. Set a timer and take at least 20-30 minutes to finish your meal. And definitely wait at least that long before going back for seconds.
Mindfully savor your next healthy meal, preferably after a great workout!
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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