The Power of Mindful Eating

I don't know about you, but there just never seems to be enough time in the day for all the things I want to do. And with so much of the world I want to conquer, stopping to eat often gets relegated to a few bites between responsibilities.

But those few extra minutes of productivity come at a cost. Those who realize that their health is dependent on a hundred small decisions recognize that the failure stop and mindfully eat have traded poor digestive health, added weight, and higher stress for the extra time.

And it's a trade-off that isn't worth it.

Mindful eating is a practice that involves paying close attention to the food we eat, how we eat it, and how it makes us feel. The benefits of of this practice are numerous, ranging from improved digestion and weight management to decreased stress and anxiety.

Benefits of Mindful Eating

Improved Digestion

When we eat mindfully, we are more aware of the food we are consuming, and we tend to eat more slowly. This allows our bodies to properly digest our food, leading to better absorption of nutrients and less digestive discomfort.

Weight Management

Mindful eating can also aid in weight management. When we eat mindfully, we are more aware of our hunger and fullness cues. This means we are less likely to overeat or eat out of boredom or stress. As a result, we may consume fewer calories and maintain a healthy weight. A study published in the Journal of Obesity found that mindful eating can lead to significant weight loss. Participants who practiced mindful eating lost an average of 4.2 pounds over a 12-week period. (1)

Decreased Stress and Anxiety

Mindful eating can also help reduce stress and anxiety. When we eat mindfully, we are fully present in the moment and are less likely to be distracted by external factors. This can help us feel more relaxed and less anxious.

Tips for Mindful Eating

1. Slow down. Take your time to savor each bit and enjoy the flavors and textures of your food.

2. Pay attention to your hunger and fullness cues. Listen to your body and eat until you are just satisfied, not until you are stuffed.

3. Remove distractions. Turn off the TV and put away your phone while eating to fully focus on your meal.

4. Schedule your meals. Block off your calendar so meetings can't be scheduled. Keep schedule blocks in place so that you are unable to commit to activities that conflict in your calendar.

Mindful eating is a skill that takes time to become second nature. Be deliberate and uncompromising. You might find it difficult in our distraction-heavy world to sit without reading, scrolling, or multi-tasking, but stick with it. It will get easier, and you'll find that your mind and your body will look forward to your meals.

Sources:

1. Daubenmier, J., Kristeller, J., Hecht, F.M., Maninger, N., Kuwata, M., Jhaveri, K., ...Epel, E. (2011). Mindfulnees intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: An exploratory randomized controlled study. Journal of Obesity, 2011, 651936. https://doi.org/10.1155/2011/651936