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To experience optimal satisfaction and enjoyment from food
without overeating, choose to eat “mindfully.” Mindful eating
will make it possible for you to experience the difference
between physical satisfaction and fullness so you will feel
satisfied with smaller quantities of food. Just as important,
learning to savor your food simply makes eating more pleasurable.
Practice giving food and eating your full attention by using
these strategies:
•Hunger is the best seasoning. Learn to listen to your body’s
cues to know when to eat. Eating is most pleasurable when
it is done to satisfy hunger.
•Don’t wait until you’re famished. One of the keys to conscious
eating is to keep your body adequately fed to avoid becoming
overly hungry which increases the chance that you will overeat.
•Choose food that will satisfy both your body and your mind.
This is contrary to most of the usual diet rules so it may
be challenging at first.
•Set the table in a pleasant manner. Creating a pleasant ambience
adds to the enjoyment of eating and to your level of satisfaction.
•Eat without distractions. If you eat while you are distracted
by watching television, driving, or talking on the telephone,
you cannot give your food or your body’s signals your full
attention Consequently, you may feel full after eating, but
not satisfied.
•Eat when you are sitting down. Choose one or two particular
areas at home and at work that are only used for eating and
eat only there. For example, do not eat while standing over
the sink, peering into the refrigerator, or sitting in bed.
•Appreciate the occasion. Appreciate the atmosphere, the company,
or simply the fact that you are giving yourself the opportunity
to sit down and enjoy your meal.
•Take a few breaths and center yourself before you begin eating.
This will help you slow down and prepare to experience your
meal.
•Appreciate the aroma and the appearance of your food. Notice
the colors, textures, and smells of the food and imagine what
it will taste like.
•Decide which food looks the most appetizing and start eating
that food first. If you save the best
until last, you may want to eat it even if you are full.
•Savor the aromas and tastes of your food as you eat it. Put
your fork down between bites and be conscious of all the different
sensations you are experiencing.
•If you notice that you are not enjoying what you chose, choose
something else if possible. Eating food you do not enjoy will
leave you feeling dissatisfied.
•Pause in the middle of eating for at least two full minutes.
Estimate how much more food it will take to fill you to comfortable
satiety.
•Push your plate forward or get up from the table as soon
as you feel satisfied. The desire to keep eating will pass
quickly. Keep in mind that you’ll eat again when you are hungry.
•When you finish eating notice how you feel. If you overate,
don’t punish yourself. Instead, be aware of the physical and/or
emotional discomfort that often accompanies being overly full
and create a plan to decrease the likelihood that you will
overeat next time.
By choosing to eat mindfully and experience the most pleasure
from your eating, managing your weight will become easier
and more enjoyable. Once you have experienced the increased
pleasure from eating mindfully, you may be motivated to become
more mindful during other activities too. Living “in the moment”
and becoming more aware can increase your enjoyment and effectiveness
in everything you do!
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