7 Ways to Eat More Mindfully

By , SparkPeople Blogger
What do you do while you eat?
 
If you watch television, work on your computer, page through a magazine or pay your bills while enjoying your lunchtime chicken salad or grilled salmon dinner, you're not alone—but you're also not doing your waistline any favors. Studies have shown that people who ate while distracted consumed 69 percent more than those who ate with no distractions.
 
The key is to learn mindful eating, which means focusing your attention on the foods you select, prepare and eat. As you become more aware of the taste and texture of each bite, you'll be more likely to slow down and savor the foods instead of shoveling them in on autopilot.
 
Most people don't realize how important mindful eating is to their physical, emotional and even spiritual health," says Lorraine Miano, health coach with Infinite You Health. "We often lose the sense of connection and awareness to the nourishing benefits of our meals. Instead, we look upon them as stressful—especially if we're in constant dieting mode or worrying about cravings or body image obsessions."
 
Try using some of these mindful eating tips from the experts to stop the mad dining dash and start being more aware of what and how much you're consuming.
 

1. Learn to recognize hunger.
 

In many cases, mindless eating is driven by reasons other than physiological hunger, such as stress, sadness or boredom. "It can be tough to tell the difference between actual physical hunger and emotional hunger," says Alissa Rumsey, R.D., owner of Alissa Rumsey Nutrition & Wellness Consulting. "Learning to recognize non-hunger triggers for eating is an important step in mindful eating."
 
The next time you find yourself reaching for a snack, ask yourself, "Would I eat a carrot right now?" (Not a fan of carrots? Substitute a healthy food you enjoy.) If the answer is "yes," eat the carrots (or other food) to provide nourishment. If the answer is "no," then you’re likely experiencing emotional hunger.
 

2. Eliminate distractions.
 

Before each meal, start by turning off all technology. All of those emails, television shows and phone calls can wait until you've finished eating. "At home, I have an electronics bowl where all my children put their phones when we have dinner and the television is turned off," says Toby Amidor, nutrition expert and author of "The Greek Yogurt Kitchen." "This gives us an opportunity to enjoy the lost art of conversation."

Instead of outside distractions pulling you away from your meal, focus on the foods on your plate: the tastes, textures and colors. "Use your senses to truly taste, feel, smell and even touch your food," suggests Miano. "Take the time to notice how each of your senses responds to the food you are eating. Chew slowly and savor each bite." One of the benefits of eating slower is that you'll pay better attention to how your hunger lessens and then subsides as you eat.
 

3. Shop at farmers markets.
 

When you shop at a small market, you have more opportunities to meet the people who are selling the food you are eating. "Studies show that you are much more likely to have conversations at these smaller markets, which can lead to learning more about the foods you are eating," says Ken Immer, president of Culinary Health Solutions. "Once you have a story about the foods and ingredients, you’ll be more likely to make a conscious choice and develop a more mindful cooking and eating practice."
 
Dietitian Becky Hand agrees that farmers markets offer ample benefits. "Take time to talk to the vendors or the actual farmers," she suggests. "Understanding the hours of labor, skills used and resources needed to feed the masses increases one's appreciation for the food." 
 

4. Change your route or routine.
 

A great deal of mindless eating is triggered by habit. Immer suggests mixing up your routine to avoid automatic indulgences. For example, if you always walk past a coffee shop and stop in for a sugary pastry, choose to walk a different way on some days. That way, the pastry will become an occasional treat instead of a daily habit.
 

5. Keep your refrigerator and pantry organized.
 

Many people get frustrated when they open a full pantry or refrigerator, which leads to unconscious and reactive choices. Immer recommends designating one shelf of the fridge for leftovers and use the "one in, one out" rule. "Once the space is full of leftovers, if you’re going to add something new, you have to get rid of something else, either by throwing it away or by getting it ready for your next meal. That way, you keep the clutter down and force yourself to make choices."
 

6. Think about the source.
 

Rather than focusing on the food once it's on the plate, health coach Liza Baker from Simply: Health Coaching prefers to think about its origin from the very beginning of the food chain. For example, knowing how and where your food was grown, as well as who raised, harvested, processed, packed, transported, prepared and sold it to you are all important considerations.
 
"Focusing on SOLE food—that which is seasonal, organic, local and ethical—is good for not only your physical health, but also the health of the environment and the local economy," says Baker. "Committing to eating in this manner is not easy, but it will make you think about every bite you take."
 
Not sure where to start? Baker suggests reading labels, buying more at your local farmers market or choosing locally labeled foods in your grocery store.
 

7. Carry your own flatware.
 

Immer recommends purchasing a nice set of bamboo or other portable flatware that comes in a handy travel pouch. "When ordering at a quick-serve restaurant, pull out your flatware," he suggests. "You’ll feel more at home and will likely eat slower and more mindfully."
 

Bringing Mindfulness to the Table
 

The key to mindful eating success is to start with small, simple steps. Implement easy techniques to eat more slowly, experience the flavors of food more intensely and seek pleasure in the entire eating process.
 
"This level of focus is difficult to maintain," says Hand. "You probably won’t be able to do it 100 percent of the time. But like all new habits, it's a work in progress." Hand suggests setting weekly goals as you increase the number of meals and amount of time you are able to dedicate to your mindful eating practice.

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Comments

MUGABI123 2/18/2021
Solid Advice! Report
MUGABI123 2/14/2021
Solid advice! Report
BAQBAQ 2/14/2021
SPARKPEOPLE ist the BEST BLOG about weight loss, I read it practically every day. I am also happy that I was able to find motriael.com/54be , because it not only allowed me to lose weight, but also to maintain a great figure, I hope it will help others!!! Report
CATNAP6291 2/4/2021
thanks Report
BOB5148 2/2/2021
Thank you Report
JOHNMARTINMILES 1/30/2021
Great article on the third read Report
TOMATOCAFEGAL 1/5/2021
Healthy habits. Easier to keep if no bad foods in house! Report
JULIJULINN 12/30/2020
it’s my belly and back fat I’m trying to get rid of. Report
SPINECCO 12/25/2020
Great information. Thanks. Report
JULIJULINN 11/16/2020
done Report
SHOAPIE 11/3/2020
Good tips Report
JIACOLO 10/29/2020
I need to be more mindful about my eating Report
RAYH558 10/15/2020
Thank you Report
NANHBH 10/3/2020
Distractions are my biggest issue. Report
JOHNMARTINMILES 9/29/2020
Perhaps the greatest cause of obesity is mindless eating! Report
JVANAM 9/23/2020
9/23/2020 TODAY'S TIP

Eat Mindfully

We know you love binge-watching your favorite reality series, but it's important to enjoy your meals sitting at your kitchen table—not in front of the television.

Why? Carolyn Brown, MS, RD, of Foodtrainers, wrote that in addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we're actually satiated.

Science agrees with Brown: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption. Report
SHERYE 9/11/2020
Thanks Report
TERMITEMOM 9/5/2020
Excellent article! I have to work on eliminating distractions... Report
JOHNMARTINMILES 8/28/2020
Mindfulness matters! Report
NANANANA 8/13/2020
"conversations at these smaller markets, which can lead to learning more about the foods you are eating" clearly describes the fun of visiting farmers markets when we are on vacation. In the Azores, we were visiting a market place and discussing what we saw. One vendor offered us a sample of his fruit. Report
KATHYJO56 7/23/2020
good tips Report
PICKIE98 7/22/2020
I eat when I am hungry, try to do exercises while idle.(bicep curls, heel lifts, meditation) Report
PICKIE98 7/22/2020
I eat when I am hungry, try to do exercises while idle.(bicep curls, heel lifts, meditation) Report
JULIJULINN 7/19/2020
I am what I eat and I am not a potato chip Report
NASFKAB 6/30/2020
Useful
Report
PICKIE98 5/26/2020
Hunger pangs are not a sign of death, merely a signal for fuel. Report
PATRICIAANN46 5/18/2020
Thank You............. Report
PICKIE98 4/29/2020
Good tips! Report
SHOAPIE 4/8/2020
I try to organize my pantry but it seems to never last. Report
CATNAP6291
good article Report
Very interesting article. Report
Our local farmers mkt started allowing food trucks & mexican food is high calorie. Fewer vendors selling produce & they drive hours to get here vs just our tri county area. Not certain you can do just as well by shopping carefully at local produce stand or grocer.
I thought based on title this would be on the eating aspect; maybe SP is getting little too far out of their lane. Report
My first change this year will be to go back to eating at the table and not in front of the TV. Report
Thank you for sharing. Report
Thank you! Report
ROBBIEY
Great suggestions Report
thank you Report
I wanted to share the THANKs I've received for this article as it has been very helpful to me and I've shared it several times (and thanked several times for sharing it). Report
CD15664580
"people who ate while distracted consumed 69 percent more than those who ate with no distractions." WHAT? Wow. I need to tuck that away somewhere and remember it! Report
Thanks Report
I need to recognize my hunger and signs when I am full and enjoy each mouth full. Report
NASFKAB
Thank you Report
Interesting Report
sitting down and having book in front of me makes me eat slower. I really like suggestion #7 for when eating out!!! Report
I'm a chronic "eat fast at the desk" girl at work. We're out for Winter break until Monday, but I can also start being more mindful at home. Biggest challenge is emotional eating and my mouth/tastebuds not being happy even long after my tummy says, "ENOUGH! PLEASE!" So, two things...who wants to help hold me accountable to stepping away from my desk for lunch next week? and who has a healthy but still yummy solution for a hot-wing craver? Report
Awesome...thanks!! Report
CD24005866
great ideas Report
thanks. will try Report
I like the self-question in #1...Would I eat a (name your healthy food) right now? That's a good question to ask myself to decide if I am really hungry or if I am emotionally hungry. Thanks! Report