1. Slow down. We often unintentionally overeat because it takes about 20 minutes for our bodies to send a signal to our brain that we are full. By slowing down, you will begin to see when you are actually full. Try sitting down at the table to eat, not watching TV during meals, and putting down your fork between bites as simple ways to slow down. Eating should be enjoyable- take the time to savor every bite, and explore the flavors and textures of food.
2. Listen. Are you actually hungry, or are you angry, stressed or tired? Sometimes, we interpret other emotions as hunger. Our bodies often signal hunger with signs such as stomach growling, low energy or feeling lightheaded. If you do not feel hungry, but you want to eat, try to interpret these emotions and see if food is actually what you need.
3. Develop healthy habits. Often, we graze and snack without even realizing it, grabbing a few crackers in the kitchen or sitting down to watch TV and eating a bag of chips. Sit down when you are not hungry, and plan out a meal schedule that works for you. Set the table for meals and snacks, and when you eat, eat. Take breaks from work to eat, and try to move away from eating in front of the TV.
To learn more about mindful eating, join KareBoost Health’s Mindful Eating Workshop. We will teach you about the many different reasons people choose to eat, and explore the meditative art of mindful eating. These workshops are a chance to learn and practice this skill, as well as share thoughts and feelings with a group of people also exploring this healthy and satisfying practice.
Greg Bing, M.Ed., A.C.E. Certified Trainer, Youth Fitness Specialist
Kara Unal JD, RYT