Mindful Eating for Weight Loss
During medical weight loss you will be focusing on lifestyle changes to promote lasting, long-term weight loss. Aside from dietary changes and exercise, there are other tips and techniques to help encourage your weight loss efforts. One of these techniques is called mindful eating.
What is Mindful Eating?
Mindful eating is a way of eating that incorporates awareness into the experience of eating and drinking. Many times, when we are eating, we don’t think about what we are eating. For example if you are enjoying a snack while watching television, you may be distracted and continuously munch. This is called mindless eating.
When you eat mindfully you:
- Direct your attention to focus on each moment of your experience with food.
- You acknowledge not just what you’re eating but the tastes, textures, smells and even the sounds of your food.
- You become aware of impulses that may occur while you’re eating.
- You take note of moods that may arise and have influence on eating.
The principles of mindful eating seek to promote the idea that our relationship with food is a central one that can reflect the way we feel and respond to our environment and ourselves. Through mindful eating you can learn to become aware of physical hunger and satiety cues to help promote healthy choices when it comes to easting.
Tips for Mindful Eating for Weight Loss:
- Don’t wait until you’re starving. One of the keys to mindful eating is acknowledging your physical hunger cues. If you wait until you’re famished to eat, it could lead to overeating.
- Eat without distractions. Try to avoid eating while you are watching television or talking on the phone. If you eat while you are focused on outside distractions, then you might not be giving your food or your body your full attention. This may leave you feeling full, yet unsatisfied.
- Savor the aromas and tastes of your food. Try putting your fork down in between bites. Take the time to appreciate what you are eating and how it tastes.
- Take a short break while eating. Stop to tell a story or to enjoy your drink. You can also take this time to determine how full you feel and how much of your meal you should consume to feel full.
- Choose foods that satisfy your body and your mind. Don’t fill up on foods you will regret eating later. Nourish your body with appropriate amounts of foods that are good for your weight loss efforts.
- Don’t eat standing up. Sit down to enjoy your meal and take your time. If you eat while standing up, you won’t feel satisfied, and it may lead to overeating.
When it comes to your medical weight loss, it’s not just about what you are eating but how you are eating it. By practicing mindful eating techniques, you will enjoy your food more and prevent overeating. Mindful eating puts you one step closer to reaching your weight loss goals and to a healthier overall lifestyle.