Mindful eating. Have you ever tried it? Mindful eating involves eating each bite and being aware of the taste and texture in your mouth. It’s about being in the moment and truly enjoying your food. Many people eat mindlessly and as a result it is easy to eat more than you intended.

Food is one of life’s greatest pleasures and most socialization involves food. The problem is some people overindulge and eat beyond the comfortable fullness stage. They may not even realize how much they are eating as they are doing so while engaged in another activity. Perhaps you have sat on the couch with a bag of chips and then were surprised by how much you ate.

Mindful eating tips

Don’t eat in front of the TV

It is so easy to overeat while you are watching TV. Where did we even get the notion that this was a good idea? This is probably the one thing that gets the most people into trouble. You are totally zoned out and not even aware of your actions.

Bring your own snack to the movie theater

Let’s face it food is everywhere, from the checkout line at the grocery store to the gas station. It’s always there to tempt you. Candy and popcorn have been at the movie theater for so long, it almost seems as if you can’t go without eating something. This isn’t to deny you the foods or snacks you enjoy. But have you ever thought about bringing your own snacks with you? My guess is you’d eat less if you did. Most people don’t eat a family sized box of candy while at home.

Don’t eat while on the phone

I have to admit, I’m guilty of this one. I love the little Bundt cakes. However, typically a few bites of one will satisfy my sweet tooth. I was on the phone the other day eating one and before I knew it half of it was gone. And I didn’t enjoy it nearly as much as I do when I savor every bit. This was just a reminder for me to practice what I preach.

Only eat at the table

When we eat at the table, we are much more likely to eat mindfully. This is the place where we are supposed to eat. We will be much more aware of what we are eating if we are sitting down for the purpose of eating.

Make your table inviting

Who says the china is only for special occasions? Dust off your fancy plates and enjoy them. Why not pull out a placemat and cloth napkin, or folded paper napkin? Set it as nicely as you would if you were having guests over for dinner. You can light a candle or put flowers on the table.

Only put on your plate what you plan to eat

You know about what a normal portion looks like. If not look it up online. Put on your plate what you think is about right and put the rest of the food away. It’s more of a challenge to get a second helping if it is already in the refrigerator. Plus, it will make you think twice before heaping on another portion.

Only eat when you are hungry

If you aren’t hungry, hold off until you are. Listen to your typical hunger cues and pay attention to what your body is telling you.

Scale of hunger from Oliver Pyatt Centers

Paying attention to these may help you become more aware of the point to stop eating

1 extreme hunger

2 strong hunger

3 hungry

4 sense space in stomach

5 transitional

6 sense food in stomach

7 subtle fullness

8 full

9 extreme fullness

10 painfully full

Don’t use food to soothe your mood

Many people engage in emotional eating. That is to soothe whatever is ailing you instead of dealing with it. If something is bothering you, take the time to figure out what it is. Once you have done that, if there is something you can do to remedy it do so. If it’s something you have no control over, recognize that and let it go. Perhaps if you do a little bit of meditating or journalling, it will help ease whatever is on your mind.

Mindful eating exercise

Now that we have talked about eating mindlessly, let’s talk about how to eat mindfully. You can practice this exercise at home.

For the purpose of this exercise, we will use a raisin. You could also practice with a grape, or a small piece of chocolate. Put the raisin in your hand. Look at its shape and texture. Are there different colors in it? Do some areas look moister than others? Notice all the curves, bumps and little ridges. Now, touch the raisin to your mouth. Notice how the texture feels. Is it smooth or rough? Next, put the raisin in your mouth and don’t chew it. Notice its texture on your tongue. Where do you taste the sweetness? Now, chew once, but don’t swallow. Notice how it feels in your teeth and how the texture has changed in your mouth. Slowly chew your raisin and swallow it. Did you notice anything different? My guess is the answer is yes.

When you eat something you love, eat it slowly and mindfully so you can savor every bite.

If you want to work on mindful eating, therapy can help. Give me a call at 713-304-6554.

Take care,

Debbie