It’s the holidays and for most people, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight. But why not take a healthier approach to what we eat during this holiday season and beyond? It’s all about being mindful of what you eat.
Mindless eating is consuming food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on our smart phones. It’s eating for emotional comfort instead of for hunger. Simply put, it’s not paying attention to what we eat which can lead to being overweight and even obesity.
The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes. Here are some tips toward a more mindful approach:
When you pay attention to what you’re eating, you can make small changes that make a big difference.
Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often.
Eat when you’re hungry
Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might over react. Also, don’t eat just because the
food is available.
Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer. Learn how a little planning helps your heart, and your budget.
Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten.
As we continue to become increasingly distracted by modern technology, our focus on health can fall to the back burner. “There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants.”
Keep a food diary
Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy change “Most people are surprised at all they’ve consumed when they review what they’ve eaten.”