Raise your hand if you’ve ever had the experience of eating a snack or a meal, but you were so distracted that you barely remembered eating it? I know I have. It’s not very satisfying, and because we don’t feel satisfied, we end up eating more.
Paying attention to our eating is one way to feel more satisfied and to build that connection between our mind and body. Here are some strategies to slow down and eat more mindfully.
* Check in with your body before meals/snacks to gauge your hunger level.
* Take some deep breaths and relax your body before eating.
* Sit down.
* Make sure you are free from distractions (for example, don’t eat while watching tv or looking at your phone).
* Take small bites.
* Put your fork down between bites.
* Chew thoroughly (this helps us digest and absorb nutrients better as well).
* Engage all your senses. Notice the smells, flavors and textures of the food.
* Check in with your body every few bites and assess your fullness level.
If this feels overwhelming, pick 1-2 of these strategies to practice for the week, then slowly add more. Or commit to eating one meal a day mindfully.
Let me know if you try any of these tips and how it goes!