How many times do you sit down to eat and think “I didn’t even taste one bite” or “I ate that so fast I can’t even remember what I ate?” How many times are you eating in your car or running out the door with something in your hand? It happens to all of us and you are not alone.
There are many definitions of mindful eating, however when simply googled, it is stated as “the practice of cultivating an open-minded awareness of how the food we choose to eat affects one’s body, feelings, mind, and all that is around us.” This is a multifaceted concept to try to understand and process all at once; however the principle is quite simple. Being completely present while you are consuming food.
This practice can help you to better tune into your hunger and fullness cues as well as make more mindful decisions. This does not classify any food as “good” or “bad”, this allows you to create a healthy relationship with food and honor what your body is telling you. Pretty powerful right?
How to Implement Intuitive/Mindful Eating?
There are simple techniques that you can apply to your life right now.
- The first step could be slowing down the process of eating. Being mindful of the way food looks, smells, tastes, and feels.
- Another great tip is turning off the distractions and being in the present moment, such as TV, cell phone, radio, etc.
- Something else to implement into your daily life is trying not to multitask while eating, and this can show itself in many forms including eating in front of your computer at work, eating while driving, eating while trying to do household tasks.
When you start to be more mindful of what you are choosing to eat and how it makes you feel, it can help you to make better informed decisions about your health.
What are the Benefits?
There are many benefits to mindful eating; some of them include:
- weight loss/weight maintenance
- increased self-esteem
- sense of empowerment.1
I believe that the benefits of mindfulness go beyond weight and can be used in other areas of life. One study found even a smart phone-delivered mindful eating intervention was associated with reductions in food craving related eating as well as weight reduction.2 This same study suggested that mindfulness training can be helpful to make behavior changes.2
Ultimately, you are in control of what you are putting into your body and making the changes to support your wellness. It is not just an overnight or instant process. The technique of mindful/intuitive eating is something that takes time and patience, but allows you to develop a skill that you can carry throughout your life.
References:
- What Should You Know About Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. 2009;109(12). 1982, 1985, 1987.
- Mason, A.E., Jhaveri, K., Cohn, M. et al. J Behav Med (2018) 41: 160. https://doi-org.proxy-iup.klnpa.org/10.1007/s10865-017-9884-5
- Thecenterformindfuleating.org