How to Eat Mindfully?

If you are like most people, eating is not just something you do to survive or provide fuel for your body. Rather, it is an experience that can be enjoyed by all the senses; taste, smell, touch, and even sight. However, most of the time, we eat mindlessly, which isn’t as enjoyable as it should be. Let us explore how eating mindfully can make food more than just a source of nourishment.

Pause before you eat

The next time you sit down for a meal, take a moment to assess how hungry you are and if you really want to eat. This can be hard to do at first because it’s very easy to confuse feelings of hunger with feelings of desire or boredom. To help yourself focus on your true hunger levels, try eating a healthy snack before sitting down to dinner. That should clear up any lingering desire and make it easier for you to identify true hunger pangs.

Wait 15 minutes before getting seconds

When you eat too fast, you may not realize that you’re full until it’s too late. Take small bites and chew thoroughly until the food dissolves in your mouth. You’ll slow down and feel more satisfied when you finish eating. If you find yourself still feeling hungry after finishing your first portion, give yourself 15 minutes before deciding whether or not to get seconds. This will allow your body time to let your brain know that it’s had enough food without filling up on extra calories in the meantime. 

Avoid multitasking while eating

Trying to multitask while you eat can be detrimental to your health and may even ruin your mood because you’re not paying attention to what you’re doing. Set aside some time to really enjoy your food and appreciate the flavors and textures. Try eating without distractions like TV or phones. Try eating with a friend, or at least away from distractions that might make you forget about your meal. If you can take the time to savor the taste of your food, there’s a good chance that you’ll be able to feel full faster.

Pay attention to how much, and how long, and what you’re eating

“Mindful eating is about being aware of what, how much, and how long one eats. It is an opportunity to develop self-awareness and gain a deeper understanding of one’s relationship with food,” said Dr. Bratman.

Be present. When we’re eating, we tend to think about everything else — work, family, bills, fears, and so on. “Pay attention to the food in front of you,” said Dr. Bratman. “Focus on the flavors.” Pay attention to your surroundings. Take a moment to appreciate where you are, the temperature outside and what’s happening around you. If you’re eating with others, take a moment to appreciate that as well.

See if you can tell the difference between emotional and physical hunger

Identify your hunger level. Before you eat, ask yourself if you’re physically hungry or if you’re experiencing emotional hunger (i.e., stress, sadness, or boredom). Is there something else going on? Be honest with yourself.

Physical hunger is a basic bodily need that prompts you to eat. You experience physical hunger when your stomach rumbles, your mouth gets dry and your brain feels foggy. Your body needs nutrition and calories to function properly; without them, it cannot maintain its optimal performance level.

Emotional hunger is an urge to eat that often results from boredom, stress, or depression. Rather than treating these underlying issues, people often turn to food for comfort. The more stressed or bored you are, the more likely you are to experience emotional hunger.