If you want to avoid overeating and gaining those extra pounds, you need to control your sugar levels in the blood (for example, if you have diabetes), or just want to eat only what your body If necessary, the holiday season can make this goal difficult.
But mindful eating can help you achieve it.
Mindfulness refers to the practice of being conscious at the time. Too often our thoughts wander elsewhere than where we are now. Maybe we are concerned about what happened an hour of worried what could happen tomorrow or stressed about what we have to do next week. Mindfulness encourages us to notice these concerns, and then we gently bring to society.
Mindfulness can help you enjoy a meal and dining experience - in moderation and restraint. Some studies suggest that practices based on mindfulness help improve eating habits. For those who binge-eating or eating for comfort or stress, mindful eating can even help you lose weight.
Here are 10 tips for a more conscious diet. Not all of these tips may feel good for you - try more and see how they work.
1. Think.
Before starting to eat, take a moment to think about how you feel. Are you in a hurry? I stressed? Sad? Bored? Hungry? What are your needs and what are their needs? The difference between the two. Having taken this time to reflect, then you can choose to eat, what you eat and how you eat.
2. Sit.
Do not eat on the way. Have a seat. It is less likely to appreciate your food when you are multitasking. It is also difficult to track how much you eat when you snack on the go.
3. Turn off the TV (and everything else with a screen.
Have you ever looked down at your phone or tablet or computer, only to wonder where all the food was? These distractions make us less aware of what and how much they eat.
4. Serve on your portions.
Resist eating straight from the bag or box. Not only is it easier to overeat when you can not see how you were, but it is also more difficult to fully appreciate your meal when hidden from view.
5. Choose the small plate.
You crave less if you see less. Smaller plates will help with portion control - a particularly good strategy for all-you-can-eat buffets.
6. Give thanks.
Before you start eating, pause and take a moment to recognize the work that went into providing them food - either by farmers, factory workers, animals, Mother Earth, chiefs, or even his teammates on Table.
7. Chew 30 times.
Try to get 30 to chew each mouthful. (30 is a rough guide because it may be difficult to achieve even 10 chews out a mouthful of oatmeal!) Take time to taste the flavors and textures in the mouth before swallowing. This can also help prevent overeating, give your time to the gut to send messages to the brain that you are full.
8. Leave your utensils.
Often we are already preparing the next bite with his fork and knife, while we are still in our last bite. Try to put your utensils after each mouthful, and not try again until you have enjoyed and swallowed what you already have in your mouth.
9. waive clean plate club.
Many of us were raised to finish everything on our plates and were not allowed to leave the table until we did. Ok to cancel your membership in the Clean Plate Club. Consider away the leftovers to go, or just let the last bites. While no one wants to waste food, to stuff you will not help the needy. (This is also the case Tip # 5 is very convenient.)
10. Silence.
Try eating your meals in silence occasionally. When it is quiet, it is natural that the mind wander; recognize these thoughts, and then see if you can gently return to your dining experience. I am aware of the consistency of the food, flavor, taste and smell, and fully appreciate the moment.
Of course, the meal time can be an important time to share the day when the whole family gathers in order to have a complete meal in silence could be impractical or just uncomfortable. But even spend the first five to 10 minutes in silence can be refreshing and establish a grateful tone for the rest of the meal.
Mindfulness has many advantages over the year, but can be especially useful during the holidays, even beyond healthy diet. Incidentally focus your attention on the present can help you embrace the company, connectivity and overall satisfaction and help make the season more meaningful for you.
By: Wynne Armand, MD
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