Managing Portions with Mindful Eating
Do you ever find yourself eating without really thinking about it? Maybe you grab a snack while attending one of See Yourself Health’s virtual meetups or shovel down your meal in a hurry because you're so busy. We've all been there! But what if we told you there's a way to enjoy your food more while also keeping your portions in check? It's called mindful eating, and it's a game-changer!
Mindful eating is all about being present and paying attention to what, when, and how you eat. It's not about dieting or restricting yourself – it's about savoring every bite and making choices that nourish both your body and your mind. Sounds pretty awesome, right? Here's how you can harness the power of mindful eating to master your portions:
Slow Down: When you eat too quickly, your brain doesn't have time to register that you're full, which can lead to overeating. Instead, take your time and savor each bite. Put down your fork between bites, chew slowly, and really pay attention to the flavors and textures of your food. You'll be amazed at how much more satisfied you feel when you eat mindfully.
Listen to Your Body: Your body is pretty smart – it knows when it's hungry and when it's had enough. So, tune in to your hunger and fullness cues. Before you start eating, ask yourself how hungry you are on a scale from 1 to 10. Aim to eat when you're at a 3 or 4 and stop when you're at a 6 or 7. And remember, it's okay to leave a little food on your plate if you're feeling satisfied.
Portion Control: Mindful eating isn't about counting calories or measuring out every morsel of food. Instead, it's about being mindful of portion sizes and listening to your body's signals. Use smaller plates and bowls to help control portion sizes, and pay attention to serving sizes listed on food packages. And if you're still hungry after finishing your meal, wait a few minutes before deciding whether to have seconds – you might find that you're actually full!
Eat Without Distractions: It's easy to mindlessly munch on snacks while scrolling through your phone or watching TV. But when you're distracted, you're less likely to pay attention to your body's signals and more likely to overeat. So, try to eat without distractions whenever possible. Sit down at a table, turn off the TV and put away your phone, and really focus on enjoying your meal.
By incorporating mindful eating into your daily routine, you can take control of your portions, enjoy your food more, and feel more satisfied overall. So, the next time you sit down to eat, take a deep breath, slow down, and savor every delicious bite. Your body and your taste buds will thank you!