Have you ever sat down with a full bag of potato chips and a good movie, only for a few minutes later reaching into the bag of chips just to find crumbs left, wondering where they all went? It’s OK. We’ve all been guilty of this type of mindless eating. Although easy to do, this kind of mindless eating-where we’re not paying full attention to the act of eating-can have some negative consequences. For one, eating without being “present” can cause us to overeat, which can lead to unwanted and unhealthy weight gain. I mean, as good as salt and vinegar chips are, one family size bag of these chips can have 1,350 calories. Mindless eating can also dissociate us from our physiological cues-aka forcing us to ignore the “hunger” and “fullness” cues that our bodies naturally give us before, during, and after eating. If we’re eating without paying attention, we may eat past the point of our bodies telling us that we’re satiated. Eating this much, this quickly, can cause digestive issues. Bloating, gas, and stomach pain can result from eating mindlessly or quickly. Not only are these symptoms uncomfortable, but they could also signal to us food allergies or sensitivities. If we’re eating mindlessly, it will be difficult to differentiate between digestive issues stemming from eating too quickly and digestive issues stemming from allergies or sensitivities. Finally, eating mindlessly causes us to not enjoy what we’re eating-and what’s the fun in that?! Mindful eating, eating slowly while being fully present with the action of eating, can be very helpful for weight management, awareness of our physiological cues, proper digestion, and of course enjoyment of the food we’re eating. In today’s society it’s really easy to scarf down breakfast on the go, or eat dinner with the TV on, so eating mindfully is a skill that should be practiced. Here are some ways to practice mindful eating daily:
1. “Wine-taste” your food: try and use all of your senses to really get to know your food. Take a few moments to look at it, smell it, feel it, listen to it (for example if you’re cutting a piece of it off, or if you’re unwrapping it), and finally taste it. Take your time to really “notice” what you’re eating.
2. Eat without distractions: turn the TV off, put the phones away, and give all of your attention to your meal (and the people you’re enjoying it with)!
3. Use a meal timer: there are a few good apps for meal timing. Try and pace yourself with the set time on the app, forcing yourself to eat slower than you’re likely used to.
4. Put your utensils down between each bite: this wil force you to take your time to enjoy the food you’re eating without shoveling another fork full in before swallowing.
5. Chew your food completely before swallowing: chewing your food completely not only forces you to slow down the speed of your meal, but it also aids in proper digestion!
Which of these techniques will you practice at dinner tonight?