You may think that you're practicing mindful eating , but most of us are not . In today's modern world , distractions are everywhere'' .
Many of us frequently finish a meal without even remembering eating it because we were watching TV , scrolling on our phones , or responding to an email . And while enjoying a show with a meal isn't inherently bad , constant distractions can turn eating into a mindless act , which can lead to overeating instead of eating for physical hunger and enjoyment .
As a dietitian , my goal is to help individuals feel empowered by their food choices . Food is meant to be enjoyed , after all ! One of the best ( and research - backed ) ways to slow down and enjoy food is through mindful eating .
Mindful eating is a popular term in wellness , but I often hear confusion over what exactly it means and how it differs from intuitive eating .
Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle starting today !
What is mindful eating ? Mindful eating is a component of the practice of mindfulness , which is rooted in Buddhist and Hindu beliefs .
Jon Kabat - Zinn , a pioneer in the field of mindfulness , is largely to thank for popularizing the term that is trendy in secular Western culture today . Kabat - Zinn defines mindfulness as " paying attention in a particular way , on purpose , in the present moment , and non judgmentally . "
Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal .
Tuning in ( in a non judgmental way ! ) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices .
The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment .
What's the difference between mindful eating and intuitive eating ? Mindful eating and intuitive eating are two phrases that often get used interchangeably , but they are not entirely the same.
Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995 , which utilizes your body's inner wisdom to make food choices instead of external food " rules . "
There are 10 principles to intuitive eating , which are aimed at helping individuals become more in tune with their bodies .
We are all born as intuitive eaters , but this skill often gets lost as we age due to various external factors such as socioeconomic status , chronic disease , and largely in part diet culture .
While mindful eating is certainly an important component of intuitive eating , it is a different approach to food and nutrition .
The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before , during , and after eating .
Intuitive eating , on the other hand , is about reconnecting with your body by rejecting diet culture mentality , honoring your hunger and fullness , and respecting your body .
For the TL ; DR version , mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food .
What are the benefits ? Mindful eating has many benefits , but it's important to note that mindful eating is not meant to be used as a weight loss tool .
Medically , mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome ( IBS ) and help patients better manage Type 2 diabetes . But beyond that , mindful eating can also help with :
Digestion , since slowing down during meals helps reduce stress , allowing your body to relax during the digestive process . Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal .
Getting back in touch with hunger and fullness cues , as practicing mindful eating can help you become more in tune with your body's needs .
How to incorporate mindful eating : Eating mindfully is all about bringing awareness to each bite of food .
While this may not always be possible ( I get it - we're all busy and stressed ! ) , these are some tips to help you incorporate mindful eating into your daily routine .
Pick one meal to practice with For those new to mindful eating , it may be helpful to choose one meal to practice more in depth .
It's unrealistic to expect to eat mindfully every single time , but the more you intentionally make time to eat mindfully , the more innate it will become .
For example , if you can set aside a short amount of time to practice mindful eating in the morning , use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully .
If your days are a rush from the minute you wake up until the end of your work day , turn dinnertime into a mindfulness practice .
Take a pause I know how easy it can be to instinctively reach for your favorite comfort food after a long , stressful day .
But before grabbing a snack from the pantry , pause and ask yourself what you're really feeling . Is it stress ? Sadness ? Frustration ? Boredom ? Or are you physically hungry ? Taking a moment to identify what you're actually feeling can help you make a more mindful choice .
If your feeling is not related to physical hunger , try a different activity such as calling a friend , going for a walk , or journaling to help process your thoughts and emotions instead .
Remove or minimize distractions while eating When sitting down for a meal , removing distractions is essential for mindful eating . This means shutting your work laptop , setting your phone aside , and not turning on the TV .
This may not be feasible all the time , and that's OK ! But when you are able to remove distractions , try to focus on the food in front of you or the conversation if you are eating with others .
Slow down Whether you are eating quickly to move onto the next task , wolfing down breakfast on a morning commute , or you're simply a fast eater , eating mindfully is all about slowing down .
Taking time to pause during meals can look like setting your fork down between bites , stopping to take a sip of water , or taking a deep breath to check in with your body to see if you are still hungry or comfortably full .
Engage your senses Take a moment to really look at your food . What about it is visually appealing ? What does it smell like ? Notice how it feels when you take your first bite .
What descriptions come to mind ? Is it crunchy ? Chewy ? Smooth ? Paying attention to your senses really helps you savor your meal .
After all , mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite .
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