Mindful Eating: Enjoy it More!
It's been a while since I talked about it, but mindful eating is something I'm very passionate about. I've been talking to a lot of people lately that would benefit from this information- hopefully you can too! I remember a few years ago, being introduced to the idea of single-tasking in regard to work or chores but I apply it to all areas of my life because I really liked the concept. The anonymous phrase "how you do one thing is how you do everything" comes to mind. I'm not sure if you've experienced this, but if I'm rushing and always feeling behind at work, I notice that translating into other areas of my life… and my health.
With that in mind, a practice I have started to share with clients that are trying to manage their weight is to practice more mindfulness. In my experience and understanding of how the body works, I think this is one of the best things we can do for our health. Not only does digestion get demoted in priority when we're under stress, but also we're more likely to use food to cope with the discomfort we may be feeling. When you can eat more mindfully, you may also notice that you feel more satisfied with less food which helps you reconnect to your body's cues.
These are my top 3 ways to help you start eating more mindfully:
Only eat at the table. In school, a teacher challenged me to only eat at the table for a whole week. This challenge was two-fold. It meant clearing a space on the dining room table and only focusing on eating while I was sitting there. I remember finding it quite challenging but it's something that gets easier with practice. It's easy for the dining room table to become a catch-all of sorts, but the environment you eat in has been shown to dictate how much you eat. This week, clear off some space on your table to dedicate specifically to eating. Sit, with your feet on the ground and take 10 deep breaths before you get started. Turn off the TV and put away the cell phone, see just how focused you can be on experiencing this particular meal. Journal about the process afterward and what it was like for you to cement it in your mind.
Set a timer. Sometimes clients mention that their meal schedule is dictated by external things. They report rushing at meals even when the prompt isn't present (i.e. you don't have a 20 minute lunch break at home). A way I recommend helping yourself slow down and enjoy your meals is to set a timer for at least 20 minutes. I don't know about you, but I tend to overestimate how long something will take or underestimate how much time I actually have. Any time I set a timer, it helps me sync up to time-reality and trust that I don't have to be ready to dash until the alarm actually goes off. See how long you can make the one plate of food last. I generally recommend no cell phones at the table but it could be helpful information to gather if you notice you're consistently finishing before the timer. Set a goal to add a minute to the enjoyment of your meal and build from there.
Rate your enjoyment. This practice started a few years ago. I read an article that on the pleasure scale, people enjoyed the first and last bite the most. Theoretically, I thought, I could eat 2 bites of most things and be done with the meal. Since we eat for pleasure or for hunger, it's important to integrate both of them as often as possible to get the most nourishment from the experience. My strategy is to notice, about halfway through the meal, how much I'm enjoying that particular food. If it's less than 50%, I try to put it away until I'm ready- either physically hungry again or less distracted- to enjoy it fully. This is one of the best ways I've found to keep myself accountable at the meal. If I choose to proceed when I'm not enjoying it, it becomes a conscious choice for which I am accountable.
Leave a comment below to let me know which one you try and how it changes your meal this week.
Remember, even if you only edit one meal or one bite, you're well on your way to progress! Congrats for taking the time to invest in your health!
