There are an overwhelming number of diets that promise quick and easy weight loss. Unfortunately, these diets rarely result in sustained weight loss. Weight gain occurs over an extended period of time, thus we cannot expect a quick fix when it comes to weight loss.
One of the most important factors for sustained weight loss is to work towards normalising your relationship with food. Mindful eating is vital for helping to ‘reset’ a relationship with eating.
Mindful eating is often described as “eating with intention while paying attention”. It is about promoting thought at the time of eating and learning to listen to your body’s signals. Furthermore, it is about encouraging the enjoyment of eating!
A mindful eater is someone who will eat when they are hungry, sitting down in an environment with limited distraction, and is someone who enjoys and appreciates what they are eating.
Steps to mindful eating
Mindful eating involves the consideration of a number of different factors. The suggestions listed below are designed to encourage you to think about your current eating style so that you may identify areas where improvements are required.
Are you hungry? Are there any physical signs that are encouraging you to eat? How are you feeling? E.g.
• Rumbly stomach
• Extreme hunger, totally famished
• Low energy
• Stressed or anxious
• Are you just snacking
• Eating for the sake of needing something to do
• Standard time for eating (in this case, are you truly hungry?)
What is the environment like where you are eating?
• Are you sitting down?
• Are you sitting at a table?
• Are there distractions? (e.g. TV, radio, computer, children, colleagues, pets)
Are you savouring the food you are eating?
• Texture (e.g. crunchy, crisp, soft, greasy, juicy, mushy, ripe, lumpy, hard, moist, dry, gooey)
• Colour
• Appearance (e.g. multiple textures, appetising, boring, standard)
• Aroma/smell
• Taste (e.g. sweet, salty, bitter, rancid, fresh, grainy, acidic, bitter, bland, burnt, creamy, doughy, earthy, gritty, meaty, nutty, oily, peppery, spicey, powdery, rich)
Troubleshooting
1)Are you hungry before eating?
Not hungry:
If you are not hungry before you start eating you are unlikely to enjoy what it is that you are eating and are more likely to overeat as a consequence.
• Have you trained yourself to not be hungry by regularly skipping food at this time (E.g. breakfast)? If so, work out a timetable for eating and ensure that you eat something at the times that you designate for meals – you may need to start small (e.g. a piece of fruit) and increase from there.
Famished:
If you are famished before eating you are highly likely to overeat. You are likely to experience this if you do not eat regularly, do not have an appropriate balance of foods at the meals you eat throughout the day, and/or if you get distracted and miss a meal.
• Aim for three main meals and two snacks daily. Ensure adequate fluid.
• Every meal should include a mix of carbohydrate (bread, pasta, rice, potato) and protein (meat, fish, eggs, legumes). You need to eat these foods as they help to keep you feeling full for longer.
• Plan regular meals and have contingencies in place if you know you will be having a busy day and may miss a meal.
2) How do you feel when eating?
Stressed / anxious / eating in response to mood:
You are likely to overeat in these situations as hunger is not the reason you are eating.
• Take a few breaths before you commence eating. This will help you slow down to give eating your full attention. Alternatively, you may need to wait half an hour to calm down if needed.
3) What is the environment like where you are eating?
You are much more likely to overeat if in an environment where eating is not the priority, or where there are a number of distractions.
• Set the table. Creating a nice environment adds to the enjoyment of eating and to your level of satisfaction.
• Eat without distractions. If you eat while you are distracted by watching television, driving, or talking on the telephone, you won't be giving your food or your body's signals your full attention. As a result, you may feel full but not satisfied.
• Eat when you are sitting down. Choose one or two particular areas at home and at work that are only used for eating and eat only there. For example, do not eat while standing over the sink, peering into the refrigerator or sitting in bed.
4) Are you eating but not tasting and appreciating what you are eating?
• Appreciate the aroma and the appearance of your food. Notice the colors, textures, and smell of food and imagine what it will taste like.
• Decide which food looks the most appetising and start eating that food first. If you save the best until last, you may want to eat it even if you are full.
• Put your fork down between bites and be conscious of all the different sensations you are experiencing.
• If you notice that you're not enjoying what you chose, choose something else if possible. Eating food you don't enjoy will leave you feeling dissatisfied.
• Pause in the middle of eating for at least two full minutes.
• Push your plate forward or get up from the table as soon as you feel satisfied. The desire to keep eating will pass quickly. Keep in mind that you will eat again when you're hungry.
Notice how you feel when you're finished eating. If you overate, don't punish yourself. Instead, be aware of the physical and/or emotional discomfort that often accompanies being overly full and create a plan to decrease the likelihood that you'll overeat next time.
