5 weight related reasons to practice mindful eating.
Mindless speed eating is all too common in our society. But this habit has many unhealthy side affects: poor digestion, weight gain, discomfort after meals, fatigue.
Five reasons to slow down and practice mindful eating:
When we eat slower, we give ourselves time to chew our food properly. Digestion begins with the enzymes in our mouth. As we chew, these enzymes and our teeth begin breaking down our food into digestible bits. This entry-point is crucial to healthy digestion.
The nutrients in our food are released as we chew. Taking the time to chew properly unlocks more healthful elements of our food, that we may not absorb as well when quickly swallowing large bites. And in the long run, eating slower creates a connection to and appreciation of our food. In turn, we make healthier choices about what we eat.
As we eat, our body sends signals to our brain about how full we are. If we eat too fast, the signal for “stop, I’m full!” doesn’t reach our brain in time – so we over-eat, consuming too many calories, which leads to weight gain. Studies show that when we eat slower we eat less AND we feel more satisfied.
- Set your utensils down in between bites.
- Stop to breathe.
- Chew each bite 20-40 times (start with as many as you can for now, and work your way up).
- Drink water.
- Listen to your body and stop eating once you feel 80% full. This will help avoid over-taxing your digestive system.
- Focus on your food. As other thoughts pop in to your mind, gently set them aside. There is nothing to do right now but eat.
- Carve-out meal times. Plan ahead and set aside thirty minutes to eat your meal.
Ready for much more?
You are welcome to join my mindful eating program.