Introduction
Mindfulness is a word that has become ingrained in our vocabulary, but its meaning is far deeper than how we use it in our fast-paced, multitasking society. This word has gained popularity because it encourages intentional awareness of the focus. It has evolved into a means of urging someone to look after themselves. Similarly, “mindful eating” urges us to become more conscious of our eating habits.
Jon Kabat-Zinn described mindfulness as “paying attention in a specific way, on purpose, in the present moment, and non-judgmentally”. Thousands of people have benefited from the practice of mindfulness, which has helped them live more consciously and develop the skills they need to manage chronic pain, sickness, depression, sleeping issues, and anxiety.
What is Mindful Eating
“Mindful eating” has become the focal point of an eating strategy that meets the criteria for improving one's entire eating habits. A diet is pointless unless you change your behavior, which has been known for a long time. Despite the fact that we devote a substantial amount of time to researching diets in order to establish which is the most effective, we still arrive at the same conclusion: they are all effective if they are sustainable and are done consistently.
Mindful eating (paying attention to our meals on purpose, moment by moment, without judgment) is a method of eating that focuses on people's sensory awareness of food and their subjective experience of it.
Calories, carbs, fat, and protein have little to do with it. The goal of mindful eating is not to lose weight, though it is quite likely that individuals who follow this method will do so. The goal is to encourage people to fully engage in the eating experience by helping them relish the occasion and the food.
How Mindful Eating works
Diets typically focus on eating rules (e.g., what to eat, how much to eat, and what not to eat), with the goal of achieving certain results. Weight loss or, in the case of diabetes, improved blood glucose levels, etc. Based on weight loss or gain, all diets have the potential to succeed or fail.
People may comprehend that their outcomes are influenced by their calorie intake and expenditure and that this has something to do with their behavior, but it is rare for people to maintain behavior change without seeing effects in their outcomes. Their new conduct will be susceptible to daily stress and external demands, making it difficult to maintain.
Mindfulness is a methodical approach, rather than an activity that is motivated by a certain result. It is based on an individual's current experience. The person is more concerned with appreciating the taste of food than with limiting their intake. The individual who is eating decides what to eat and how much to eat. It's no coincidence that the person's choices in a mindful approach are often to eat less, relish eating more and choose foods that provide desired health benefits.
Practicing Mindful Eating:
Eating thoughtfully entails paying complete attention to each plate or mouthful of food. It starts with first thinking about eating and continues until the final mouthful is consumed, and the consequences are felt. Some of the suggestions below will be helpful in learning mindful eating techniques:
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Stop and take a time to examine how you're feeling and what you might desire to make you feel full before grabbing for something. Are you anxious, bored, furious, or depressed? Are you feeling lonely? Is it possible that you're physically hungry? Instead of reacting, be aware of your reaction and make a choice.
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If your desire isn't about food, do something else that's more in line with it.
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Eat only when you're hungry. Pay attention to your meal and avoid any distractions.
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Consider what it took to bring this food to you, in addition to how you enjoyed it. Who was involved in the cultivation and manufacture of the plants? Consider the amount of sun and soil required to grow the ingredients, and consider where they came from. Appreciate everything that went into getting it to you.
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Enjoy each bite as you consume it.
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Check in with your body after each bite to evaluate how you're feeling. Have you had your fill? Is there anything else you require? Is it time to call it a day? Then go ahead and do what you decide.
Conclusion:
Eating thoughtfully necessitates a commitment to behavior modification comparable to that required for any diet or eating plan; at the basis of any diet or eating plan is the requirement to pay attention. It's worth repeating that the major advantage of mindful eating isn't weight loss. People who practice mindful eating on a daily basis, on the other hand, are much more likely to lose weight and keep it off.
References:
Kabat-Zinn J. Full Catastrophe Living. New York, N.Y, Dell Publishing, 1991
Olson KL, Emery CF. Mindfulness and weight loss: a systematic review. Psychosom Med 2015;77:59–67
