Mindless eating. We all do it: whether it’s chomping your way through an over-sized box of popcorn at the movies, polishing off a bag of chips in front of the telly or wondering where your wrap went (so quickly) after scoffing lunch at your desk.
When you eat without really thinking, you short-circuit the brain’s ‘I’m full’ signal, says dietitian Catherine Saxelby from Foodwatch in Sydney (www.foodwatch.com.au). “We keep on eating, unaware of the huge amounts we’re putting away. In my opinion, this is an often overlooked cause of obesity.”
What’s more, not making a focused connection with your food means you miss out on all the tasty joy that comes with the produce itself, like the ‘pepperyness’ of the rocket in your side salad, or the smooth creamy texture of a dark chocolate square.
One of the key culprits behind this phenomenon is multitasking. Which makes the solution rather simple: when you eat, do just that.
“Your goal is to be conscious of how you’re eating and what your stomach registers. When you’re in touch with what’s going on inside, you’ll know the exact moment you are physically satisfied rather than over full or stuffed,” explains Saxelby.
Here are her six tips for eating with awareness:
1. Sit down when eating
“Even if it’s only for a snack. Turn the TV or laptop off and don’t read. Let the food be the sole centre of your attention.”
2. Take two breaths before you eat
“Pause to reflect on what you’re about to eat, being respectful of the dish in front of you and thankful for the food… This is the best step of the six to practice when you’re out or eating with others.”
3. Chew each mouthful thoughtfully
“Pay attention to each mouthful. Some health food advocates have suggested chewing at least 30 times per mouthful. Put your knife and fork down between bites.”
4. If you’re a fast eater, try eating with chopsticks
Or alternately, eat “with your non-dominant hand to slow things down.”
5. Plate up normal (not diet) proportions
If you deprive yourself, you could trigger mindless eating an hour or so after your meal!
6. Eat slowly and make the meal last at least 20 mins
Make a point of enjoying your meal, taking in its flavours and textures*
*Here’s how mindfulness expert, Dr Russ Harris, does it!
“This morning I held a fresh lemon in my hands. I ran my fingers over the bright yellow skin, noting all the little dimples. I lifted it to my nose and inhaled the delicious aroma. Then I placed it on a cutting board and sliced it in half. Picking up one of the pieces, I opened my mouth and squeezed a drop of fresh lemon juice onto the tip of my tongue.”
Do you eat 'mindfully'? Chat about it in our
Sleep, Stress & Your Mind Community
.
References available on request