Mindful Eating for Weight Loss and Stress Relief Mindfulness is a form of meditation derived from an ancient tradition. It increases awareness by paying full attention to the present moment. Observing moment-to-moment experiences in a non-judgmental way and being fully conscious of your choices has been shown to reduce stress and improve health outcomes. Taking this practice into the area of eating is referred to as Mindful Eating. By paying attention to food choices and the sensations of eating, you are able to start eating when hungry and stop when satisfied. Reconnecting with your body’s hunger signals will help prevent feeling “stuffed” and aid in weight loss or weight maintenance. In today’s fast-paced world, it is easy to fall into mindless eating such as snacking while watching television, working on the computer or rushing out the door to a meeting. Reacting to external cues from the environment can lead to overeating and weight gain. Mindful Eating is a way to bring your attention back to both your external and internal hunger signals. Research has shown that developing Mindful Eating can lead to a decrease in binge eating, anxiety, stress and depression. It can also lead to an increase in self-acceptance. Mindful Eating encourages you to eat slowly and savor each bite to the fullest. When practiced correctly, you will develop a healthier relationship with food and become more satisfied with less amounts. By not placing judgment on food, you can tune into your body and enjoy the taste, texture and aroma of the food you eat. The act of eating then develops into an enjoyable experience that you remain in control of.
The following is an exercise taught to help experience Mindful Eating: Take a raisin and hold it in your hand. What does it feel like? Cool, soft, squishy? Look at it very closely. Is it uneven, small, flawed? Examine the raisin as if you have never seen one before. Smell the raisin. Is it odorless or does it have a scent? Do you have an impatient urge to eat it? Slowly bring it to your lips and notice your mouth begin to salivate as the mind and body get ready to eat. Put it into your mouth and roll it around. Slowly begin to chew it, allowing you to experience the actual taste of one raisin
When you are ready, swallow the raisin and feel the sensation. What thoughts or feelings do you have about wanting to eat more raisins? Do you have any feelings of knowing when you’ve had enough? This simple exercise can have a profound effect by showing you what a raisin really tastes like. Some people are amazed that they actually became satisfied with one raisin! Many people use food for emotional comfort when feeling stressed, angry or bored. This exercise demonstrates how impulses can become controlled around food. Mindful Eating helps your body to re-learn internal cues for hunger and fullness, which may have been lost through years of dieting or eating when not physically hungry. Becoming a more mindful eater takes practice and patience. Staying in the present moment and increasing the quality of your awareness can enrich how you experience all things. Not only will it help with your eating habits, but it will bring benefits and increased awareness in other areas of your life. Mindful Eating will help make new and healthy habits that will benefit you for the rest of your life.
Tips to help develop a more mindful attitude and environment while eating: 1. Take four deep cleansing breaths before starting to eat 2. Ask yourself often “Am I physically hungry?” “Am I satisfied yet?” 3. Eat at the table with no distractions (TV, talking on the phone or reading) 4. Make your dining atmosphere pleasant and eat in only one designated area 5. Put your fork down between bites and chew your food slowly 6. Tune in to the sensations of taste and texture. Savor each bite 7. Do not engage in stressful conversation while eating 8. Consider where and when you will eat in order to create a calm and enjoyable experience 9.
During meals, lift your fork and pause just before eating. Pause again in the middle of chewing and again one last time before taking your next bite. Observe any thoughts or sensations you may be having.
10. For a smooth transition from eating, learn to let go of the meal and proceed to the next activity by creating a ritual such as having a cup of tea or going for a walk.