Practicing mindful eating means paying attention to what you eat. It's slowing down to recognize satisfaction and appreciate the food you're eating.
COMMON PITFALLS OF NOT EATING MINDFULLY
1 Dining daze: you don't notice the food till the meal's almost over
2 Forgetting fullness feeling: you don't realize that you’ve already had enough to eat
3 Overeating: you eat past the point of fullness
BENEFITS OF EATING MINDFULLY
1 Enjoying food more while eating
2 Feeling more satisfied when you're done eating
3 Needing less food to feel full and satisfied
Ask: Why am i Eating?
Focusing on what you're about to eat helps you realize whether you're eating out of habit or because you're actually hungry. Is your hunger physical or emotional? If the latter, explore your feelings by writing them down, thinking about them, or talking about them with others.
Take deep relaxing breaths before each meal; express gratitude for it. Smell the food. Notice its color and other qualities, and appreciate them.Eating time is for eating only! Remember to turn off the TV and silence your cell phone before meals.
Practice Pre-meal Food Gratitude and Awareness
Take deep relaxing breaths before each meal; express gratitude for it. Smell the food. Notice its color and other qualities, and appreciate them.
Chew Slowly and Savour
Chewing slowly and thoroughly help you become aware of each bite. Focus on the food’s taste, appearance, texture, and temperature. Don’t fill your fork with more food while chewing; instead, take a bite then put utensils down.
Remain aware of your body
Pay attention to your body and your food. You might find that you’re satisfied after just a few bites. That's OK. There's no rule stating all meals are created equal!