What exactly is “mindful eating” Nutley Fitness Fans?
Mindful eating includes tuning in, not only to the body’s hunger or satiety, but also to its response to the food.
I am going to challenge you to really slow down, be present, and take a look at how you are eating.
How you eat can be just as important as you we eat… Eating mindfully will give you the ability to eat less overall yet still leave you nutritionally, physically, emotionally, and mentally satisfied.
Take a moment to think about how you feel when you eat slowly while sitting down with good company. My guess is that feeling is much different than when you eat while driving, watching TV, or standing at the kitchen counter.
Slow Down When You Eat
We have all had those times when we ate a meal that left us bloated, regretful, or feeling like we hadn’t eaten at all. It is likely that during that meal you didn’t really taste your food, ate very quickly, and your environment didn’t support mindful and conscious eating.
What if you left the table feeling light, lean, full of energy, but yet satisfied?
Well you can!
However, I’m going to tell you that while it’s SIMPLE it’s not EASY. It’s going to take a bit of practice.
Always, no matter the situation, EAT SLOWLY.
When people eat fast, they end up eating more. But even with more food, they don’t feel satisfied. Five minutes later, they are looking for seconds or dessert. An hour later, they are looking for a snack.
Quite the opposite happens to those that eat slowly. Those individuals usually end up eating a lot less, yet they feel more satisfied. They also feel calmer and happier. They don’t have to think about eating less, they just naturally do it.
Why is eating slowly so important?
Your brain doesn’t get the signal that you’re full until about 20 minutes after you start eating. I would bet that most of your meals don’t even last that long.
The process of seeing your food, to the moment it hits your intestines, to your body making enzymes and hormones to digest the food, and then tell your brain that you have had enough is S – L – O – W.
But here is the great thing: your body “knows” how much it needs. Your job is to help it by eating slowly and mindfully. Eat slowly and then trust your body.
This will take practice, and then some more practice…
Eat to 80% Full
Most of us eat, or continue eating, regardless of whether our bodies actually need that food. We often don’t stop eating until the plate (or container) is empty.
Eating to 80% can help us to eat consciously, “tune in” to our body’s true hunger and satiation signals, improve our digestion, and be a foundational practice we can always come back to.
However, it may give you an uneasy feeling to actually leave food on your plate and listen to the cues your body gives you when it has had enough food. Many people feel this way. “Wasting food” can feel bad. It can bring up the past or heavy emotions. It’s important to recognize and work through these thoughts and feelings.
Unprocessed foods (such as fresh vegetables & fruits, animal proteins, healthy fats) will help you feel full sooner and for longer. Processed foods mess with your body’s natural signals, and you’ll often never get to the 80% full point.
So, when you eat, stop eating just a little sooner than you normally would or try using a smaller plate. Eating slowly will help you to do that. These two habits will take a lot of practice, the idea is to just do a little bit better today and then build from there.
I will tell you that eating slowly is definitely one of my struggles, but I continue to work on it. Progress, not perfection, right? Well I definitely am not perfect in any aspect.
I’m a human being just like you.
Just a work in progress.
Coach Pete Isip
Best Personal Trainer in Nutley NJ
Thats my boy. A reminder of why living a long healthy life is important to me.
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Article: Eating Tip for Ya Nutley NJ- Best Personal Trainer