We deal actively with the topic of food every day, but rarely with the topic of ‘eating mindfully.’ That’s because we often eat unconsciously. For example, we buy the products which we already tried and save time on their cooking. Few people think of mindful food as everyday life is often very stressful and routine. But that is essential if you want to feel good in your own body. We’ll tell you all the background information on ‘eating mindfully’ and give you tips for your everyday life.
Mindful Eating as a New Form of Nutrition
In order to get to know what the mindful food mean, we should first take a look at the term mindfulness. ‘Mindfulness’ means a special form of attention and can be found in the millennia-old Buddhist methods and teachings. It is a conscious state of perception, in which all influences and experiences are absorbed without routine habits. We pay our full attention to a specific situation or a specific moment. It is important to focus on yourself instead of doing several things in parallel or having them in mind, as is so often the case in everyday life.
What Does Mindfulness Have to Do with Food?
Get to know body signals through mindful eating. An increased mindfulness during the meal helps us to eat more consciously. Mindful eating is not a diet, but a long-term dietary change to make our eating habits healthy in the long term.
It is characterized by several features: our sense of hunger is elementary and it can be described as intuition. We have a close relationship with our body while mindful eating. This means that we eat when we are physically hungry, for example, feel a stomach growling or a slight weakness. And we finish our meal as soon as our body signals us to stop eating, for example, by causing the sense of satiety.
Mindful Food Choices
The conscious choice of food is another point that is also taken by our bodies. Here we should also rely on our intuition, our inner voice. Ask yourself whether you would rather eat something salty or sweet / whether you would rather have a small snack or a full meal. An alternative solution is to consider whether your organism needs more energy in the form of carbohydrates or possibly something light and digestible is needed. All of this depends on the particular body and the situation. That’s why it’s so important to have a close connection with the body. This is very important for the mindfulness of eating.
Previous experience is also useful. Thus, it is a combination of gut feeling and mind. In the head, we keep information on what tastes good and what tastes bad. Not only the taste is crucial, but also what the necessary nutrients are being retained by our body.
Slow Food Supports Mindful Eating
In addition, slow food is important because it supports mindful eating and is helpful in putting the above points into practice. We have a better understanding of being well-fed when we eat food slowly. In addition, the metabolic rate is much higher. And last but not least, slow food promotes enjoyment. Thanks to mindful eating, we are quickly becoming gourmets who enjoy their food freely and without feeling guilty.
Mindful Eating at a Glance
- Effective communication with yourself and controlling over your own body;
- Concentrating on yourself;
- Perceiving and responding appropriately to body signals;
- Conscious and at the same time intuitive choice of food;
- Slow and pleasurable eating with all the senses.
How Do I Start Best If I Want to Eat Mindfully?
To switch to mindful food, you should analyze your previous and present eating behavior and find some ‘gaps’ in your nutrition. You should always ask yourself a few questions at the beginning.
The first question might be, ‘Why am I eating?’ Overeating is one of the causes of weight problems or an unpleasant relationship to eating. Many people eat without feeling hungry. Emotions, such as boredom and frustration are the first reason for this. Even unnatural habits, such as regularly fixed mealtimes, can play a crucial role. But then nothing has to do with mindfulness. That’s why it’s so important to learn how to work with the body again. Pay close attention to whether you are really physically hungry or there may be another reason for your craving for food.
The next question relates to the feeling you receive after eating the food (s), ‘Is my favorite meal of the day good for my body?’ How do you physically feel yourself? Do you have more energy than before? All these questions help you find out what is good for your body. So, you approach mindful food technique step by step and learn to integrate the mindfulness into your diet.
Ask yourself what you have done during the meal before, ‘What do I do during the meal?’ We often deal with other things while we eat. But that hinders us from attentive eating. You should concentrate on the food during eating. Instead, ask yourself, ‘What do I feel when eating?’ And try to perceive and enjoy the taste and fragrance of the food as intensively as possible.
In addition to food intake, liquid also plays an important role. Therefore, you should always ask yourself, ‘Did I drink enough today?’ This means primarily water and unsweetened teas. It keeps you awake and prevents you from dying of thirst. Also, use the drink as a conscious break to take a deep breath before food intake. That really gives you strength.
Eating Mindfully as the Key to Success
Mindful eating has a special effect on us because it helps us to cultivate a more pleasurable and healthier way of dealing with junk food. That is why eating mindfully is the healthy way to lose weight. In the long term, it will cause a permanent weight reduction because we give the body exactly what it needs and do not give it more than it requires.
The change to a conscious diet also gives us a completely new body feeling as we feel better overall. It is, therefore, something like the interplay.
Those who eat mindfully have an increased well-being. This new feeling is also transferred to other areas of life. We are more confident and trust each other. In addition, mindfulness reduces stress. This greatly enhances our quality of life.
Eating Mindfully Brings Many Benefits
- Healthy eating;
- More enjoyment through mindful eating;
- Conscious eating;
- Good metabolism;
- We feel fit and active;
- No annoying diets with strict rules;
- Live without renunciation and cravings;
- It is a long-term approach that accompanies us for a lifetime;
- You feel more self-confident and this affects other areas.
5 Tips for Your Healthy Diet
- Practicing: It is well-known that ‘practice makes perfect.’ This also applies to mindful eating. You may practice being mindful. Take the time you need for learning to eat mindfully. Consider each meal as a new way to eat mindfully.
- Run away from nutritionists: Mindfulness also means being able to focus on yourself. There are no ready-made nutrition plans and diet books. They just put us under pressure and influence our mentality when eating. Learn to trust yourself.
- Take a break: Small breaks in everyday life are essential for mindful food. You can use the little moments to take a deep breath. Close your eyes and then focus on your task.
- Put away your cutlery: Here is a small tip for the specific situation during the meal: put away your cutlery to make the slow and mindful eating even easier.
- Have small portions: We are often unsure how hungry we are – our eyes are larger than the hunger. If we have a full plate, we tend to eat everything in it. So, take a smaller portion first. It puts you under less pressure and you can eat mindfully.
Have you ever tried mindful food? We look forward to your comment on this blog post.