How To Eat Less And Enjoy Eating More, The Mindful Way

By Cheryl Jones-Reardon | Last updated Nov 16, 2009, 10:13 pm

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As Americans, we aren’t very good at noticing our eating habits or we wouldn’t have an obesity epidemic . When I talk about eating habits I don’t just mean what we eat, but more how we eat. To keep up with our fast-paced culture we have become masterful at multitasking. We drink coffee and eat a bagel while driving. We eat lunch while answering emails. We eat standing up and if we do sit down, we eat in front of the TV.

Whenever I catch myself eating unconsciously, I bring my attention to my breath. This helps me relax. I slow down and pay attention to what I’m doing. I notice the worrisome thoughts going through my mind. I notice my mood and perhaps who I just got off the phone with. This is called mindfulness. I recognize that eating when I’m stressed is an automatic pattern. Now I either choose to sit down if I really want to keep eating or I put some food on a plate and save it for later. This is an example of mindful eating.

When we eat unconsciously, we don’t really know how much we’re eating. The portions on our plates may be appropriate, but what about all the food we ate mindlessly? Those calories add up! Not to mention, overeating makes us lethargic! We all want to feel more energized and food it a big part of the program.

You’ll notice that there are many benefits of mindful eating. First of all, you will feel more in tune with how hungry you really are. You will enjoy your food more. You’ll most likely eat less. You’ll be happier with how your clothes fit. Finally, you will be more relaxed and feel more energized.

I invite you to try a mindful eating experiment his week. Feel free to do this with healthy food or junkie food. Sit down for a snack or meal. Pay attention to your breathing. Notice what thoughts go through your mind. Notice any feelings. Notice the colors on your plate. Be aware of everything it took to get the food to your table. Note how hungry you are before you begin eating. Try to periodically stop and breathe as you eat. Eat with appreciation for your food. Check in with how full you feel on a scale of 1 – 10, with 10 being completely stuffed. Notice how you feel emotionally and physically after eating.

The objective is to learn from what you see without any judgment. If you feel lousy, you can make a different choice next time. If you feel great, you can repeat this and eventually make it your habit!

I look forward to sharing more ways that you can practice mindfulness to feel less stressed and more energized. Let me know how this works for you!