Mindful eating is all about bringing awareness to what you're eating and why you are eating it. It’s about taking your time with your meals and understanding what you like about them. It’s asking yourself if you’re truly hungry before you start eating.
Take your time while eating. It takes about 20 minutes for your stomach to tell your brain it’s full, so taking this long to eat a meal is a good goal.
Thoroughly chew your food. Get curious about the taste, smell, and texture and which aspects you enjoy the most.
Before you eat, especially not at a regular mealtime, ask yourself if you’re truly hungry. Then run through the BREATH system; a series of questions using the word breath as an acronym. It goes as follows….
B-Bored? Are you eating because you’re using food to pass the time? What else could you be doing now?
R- Responding to strong emotions? Are you using food to deal with emotions like anger or sadness?
E - Environment? Are you eating because food is in front of you, even though you may not be hungry?
A- Anxious? Are you using food to calm your nerves or perhaps numb worrisome thoughts?
T- Tired? We are hardwired to reach for higher calorie and more refined foods when tired. Maybe what you need is a nap instead of a snack.
H- Habit? Are you eating because you always do, and your mind and body have just come to expect it?
Take your time and enjoy your healthy meals. If you’re not truly hungry, try to understand why you want to eat.
Enjoy your food and eat with intention!
