Mindful Eating and Mindfulness – how it can change your brain and help you ending mindless eating
Lesson: The Importance of Mindful Eating in Overcoming Emotional Eating
Introduction:
Welcome back to another crucial lesson in our course, "Overcoming Emotional Eating: Unlock the Path to Lifelong Wellness." Today, we're diving deep into the concept of "Mindful Eating" and why it's a game-changer in your journey to break free from emotional eating.What is Mindful Eating?
Mindful Eating is a practice where you pay full attention to your food and the act of eating, moment by moment, without judgment. This includes being aware of your sensory experiences (sight, smell, taste), your body's hunger and fullness cues, and your emotional responses before, during, and after eating.The Contrast: Mindless Eating
To appreciate the importance of mindful eating, it's essential to understand its opposite: mindless eating. Mindless eating is what happens when you eat while distracted, whether you're watching TV, scrolling through your phone, or even driving. It's eating in response to external cues like the sight or smell of food rather than internal cues like hunger.Why is Mindful Eating Important?
- Breaks the Emotional Eating Cycle: Practicing mindful eating enables you to identify emotional triggers and pause before reaching for that comfort food. This moment of pause is often all you need to choose a different response.
- Improves Digestion: Eating slowly and savoring each bite facilitates better digestion. Your stomach has time to send signals to your brain to indicate fullness, which can prevent overeating.
- Enhances Nutrient Absorption: By focusing on your food, you chew more thoroughly, which aids in breaking down the food for better nutrient absorption.
- Encourages Better Food Choices: When you eat mindfully, you tend to opt for foods that are more nourishing and satisfying, rather than impulsively reaching for unhealthy options.
- Fosters a Healthy Relationship with Food: Being mindful allows you to appreciate food as sustenance rather than using it as a tool to mask your emotions.
Practical Tips to Start Mindful Eating
- Remove Distractions: Sit at a designated eating area, away from your work desk or TV.
- Engage Your Senses: Look at your food, smell it, and savor each bite, paying attention to its texture and taste.
- Chew Thoroughly: Aim for at least 20-30 chews per bite.
- Put your knife and fork down between bites
- Listen to Your Body: Stop eating when you're about 80% full.
- Reflect: Take a moment after your meal to express gratitude and reflect on your eating experience.