In order to diet effectively, you need to understand the importance of eating smaller portions. Often, we can gorge ourselves on more food than we actually need, which has a negative impact on our overall health and wellness. However, it’s not just eating smaller portions that’s vital to weight loss, but to actually enjoy eating smaller portions as you would enjoy a buffet of your favourite foods. If you are satisfied with what you ate during this meal, you’ll be better able to control your cravings for the next one, and mindful eating can help you achieve this. So, how can you get your diet wellness in shape and adopt a mindful eating strategy?
1. Recognise signs of hunger: Eating for reasons other that hunger – such as stress or boredom – means you’ll never learn to be satisfied. So, if you aren’t truly hungry try and divert your attention by talking on the phone or going for a walk. You should plan on what to eat as soon as you start to feel hungry, as leaving it until you’re famished means you’ll automatically crave for foods that are readily available, such as junk foods and packaged foods.
2. Eat without any guilt: You need to understand the difference between hunger and cravings: hunger is your stomach’s way of telling you it needs fuel; cravings come from your brain wanting to indulge in something. The two are very different. However, depriving your body of your favourite foods can lead to more cravings, so eating everything is not a bad idea as long as you practise portion control. Mindful eating is all about eating foods you like – after all, you’re not going to want to pay attention to what you’re eating if you think it’s disgusting! Enjoy your food without guilt, but plan it carefully.
3. Feed all your senses: Savouring food means making sure all your senses are satisfied, as this will enable you to feel fuller. Create a good ambiance by setting the table in a pleasant way, and remove all distractions like TV and your phone. Make sure the meal has your complete attention, and that you enjoy it with someone you like. Sitting in front of the TV on your bed while eating out of a Tupperware box will only make you eat more and enjoy the food less. When it comes to the food, everything should be visually appetising. You should notice the texture of your food when you eat, as well as the smells and flavours coming from various spices. Making the effort to heat up your food – instead of eating cold, pre cooked food stashed away in the fridge – can enhance taste and aroma.
4. Don’t save the best for last: When you’re eating an elaborate meal made up of many dishes, saving the best for last means you will end up finishing up the whole dish even if you are full. The best thing to do is to start with your favourite part of the meal, so that you’re not tempted to overeat when you’re left with the mediocre dishes at the end. After helping number one, put down your spoon and don’t pick it up again for a full two minutes. This will give you the time and space you need to decide whether that seconding helping is really necessary. Because you programme your brain to expect a certain size of rice or number of bread slices, you eat this amount even if you’re not really that hungry. But hunger is a variable….so why should portions be fixed? Don’t go for seconds until you have established that you want to eat more.