Mindful Eating
Eating shouldn't be a secondary activity while multitasking; rather, it deserves dedicated time and attention. By being fully present with our meals, we can curb later cravings and foster a healthier relationship with food.
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Before delving into a list of advice on mindful eating, I need to acknowledge that this is an area I still grapple with at times, despite six years of dedicated weight management efforts.
We all know the feeling: sitting at home or work, engrossed in a task, and suddenly craving a snack for no apparent reason. My husband calls it feeling "peckish," a term we jest about because it signifies a desire to eat rather than genuine hunger. It's a common experience, even for those who pride themselves on discipline (unlike me). Yet, indulging in this impulse frequently undermines not only our physical health and weight goals but also our spiritual well-being, as gluttony is considered a sin. God encourages us to exercise discipline with food, consuming only when hungry, although occasional mindful snacking is permissible. I'll explore mindful snacking further in another post.
So, how do we navigate these urges to snack unnecessarily? The answer lies in practicing mindful eating. Eating shouldn't be a secondary activity while multitasking; rather, it deserves dedicated time and attention. By being fully present with our meals, we can curb later cravings and foster a healthier relationship with food.
Tips for practicing mindful eating when cravings strike:
Assess your hunger: Before indulging in that extra serving or snack, pause and ask yourself, "Am I genuinely hungry?" Honesty about your hunger level can help you regulate your food intake more effectively.
Avoid "see-food" situations: Like my joke about my daughter's "see-food" diet, many of us feel hungry simply at the sight of food. Next time you're tempted by office treats or pantry snacks, ask yourself, "Would I crave this if it weren't here?" Often, the answer is no, helping you resist unnecessary calories (even if you don't always walk away peacefully!).
Control your environment: If tempting snacks lurk in your kitchen, consider relocating them to a less accessible spot. When we returned from Nigeria with tasty but calorie-rich treats, I moved them out of sight to a basement shelf. Out of sight, out of mind—mostly. Removing unhealthy options from easy reach can curb cravings triggered by food visibility.
Practice mindful eating: Set designated meal times free from distractions like screens or phone calls. Focus on each bite, savoring the flavors and appreciating your cooking. This mindful approach helps your brain recognize when you're full, reducing the urge to overeat.
Stay hydrated: Keep water nearby to combat mindless drinking, steering clear of sugary beverages. Drinking water not only aids in hydration but also contributes to feeling full after meals. Plus, it's calorie-free, so you can indulge guilt-free.
