Mindful eating helps healthy weight loss

We live in a fast paced world where eating has become secondary. Counter this by paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. This also helps you achieve healthy weight loss and maintenance. Plus, when our minds are tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.

* Pay attention while you are eating. Be aware of your environment, eat slowly, enjoy each bite – savour the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.
* Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving.
* Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
* Chew your food thoroughly. Try chewing each bite 30 times before swallowing.
* Stop eating before you are full. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them.
* Serve yourself a smaller portion and use small plates, bowls and cups. This will make your portions appear larger. If possible leave the table as soon as you are done.

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Source: Helpguide.org

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