Almost everyone eats too much occasionally. I love food, and I’m particularly likely to eat way more than necessary if I’m enjoying one of my favorite foods, like pizza or nachos. But I can also turn to food to feel better when I’m in a bad mood, to celebrate when I’m in a good mood, or to pass the time if I’m bored. Occasional overeating isn’t the end of the world, but overdoing it regularly isn’t good for your health, either emotional or physical.
Mindfulness has become a popular buzzword recently, and for good reason. Approaching various areas of your life mindfully can have all kinds of positive benefits. When it comes to mindful eating, what it really means is to be intentional with the way you eat, rather than sitting in front of the TV and surprising yourself when you realize you’ve accidentally finished the bag of Cheetos (I’ve been known to do this).
Check out these 5 tips for mindful eating:
1. Check in with yourself
How do you feel emotionally? Are you using food to manage boredom, sadness, or anxiety? If so, consider if there is something else you could try first.
What do you notice in your body? Are you actually hungry?
2. Observe your food
Before you dive in, take a moment to visually observe your food. Take note of whether it looks appealing, which may help with enjoyment and satisfaction. Notice your portion size. Is this enough food to fill you up? That should help determine whether you need a second round. If it’s way too much food for one sitting, make sure you take note of that and adjust accordingly.
3. Taste your food
If you’re in a rush or just mindlessly eating, it’s easy to wolf down an entire meal without actually tasting it, let alone enjoying it. Taking time to eat more slowly and taste every bite will lead to feeling more satisfied, which can help reduce overeating.
4. Check in with yourself- again!
Pay attention to how you’re feeling as you eat. It can take up to 20 minutes before your brain registers that your stomach is full, so pay attention as you eat. What do you notice in your body? Taking time to eat slowly and check in with yourself after every few bites can help alert you when it’s time to stop.
5. Recognize when you are using food to manage emotions
Unlike other addictions, we can’t go without food, so abstinence isn’t an option. Food is one of the easiest ways to get immediate gratification, self-soothe and experience pleasure, which is why so many of us overeat. However, chronic overeating or bingeing can be a sign of an underlying emotional issue, and can lead to serious health problems.
If you think you may need help managing binge eating or if you want some extra support learning to eat mindfully, make an appointment with me today!