Goats Cheese & Basil Omelette recipe here.
Want to know the easiest way to enjoy your food more AND avoid over eating?
It may sound like it wouldn’t help, but I’ve found eating mindfully makes a world of difference.
It takes some practice but it’s a habit I highly recommend you experiment with.
WHAT YOU’LL LEARN TODAY:
- What is Mindful Eating?
- How Mindful Eating Can Help
- How to Start Eating Mindfully
- Resource
What is Mindful Eating?
Mindful eating is the practice of focusing on the act of eating while you are eating. It’s all about paying attention to each bite rather than devouring your meal on autopilot.
How Mindful Eating Can Help
By slowing down and really focusing on my food I find I actually enjoy my meals more. Plus I am more likely to stop eating at the sweet spot of when I am satisfied but not over-stuffed.
Chewing more thoroughly, also helps with digestion. And helps me feel more in control.
How to Start Eating Mindfully
1. Set your expectations.
Like meditation, eating mindfully is a practice. So don’t expect to be able to eat every meal perfectly mindfully from the beginning. It’s a habit that will take time to develop.
There are still some meals where I completely forget to eat mindfully and that’s OK. I don’t get frustrated because I know it’s a practice. I just remind myself to go back to mindfulness next meal.
2. Remove distractions.
You can’t focus on your meal if you’re checking email or watching TV. Turn off your devices and sit down at a table so you are comfortable. This goes for snacks too.
If I’m having a snack I try and serve it out into a bowl / plate and sit down to eat. Doesn’t always happen but I’m working on it!
3. Appreciate the appearance.
Have a good look at your food. What looks appealing? Which bite are you excited about starting with?
4. Focus on chewing.
Put down your cutlery and pay attention to how the food feels in your mouth. When you feel the urge to swallow, chew a few more times to slow down the process.
5. Wait.
Wait before there is no more food in your mouth before loading up your fork for the next mouthful. When you pick up your fork, remind yourself to check that your mouth is empty.
6. Repeat
Keep focusing on chewing and taking each bite one step at a time. Keep eating until you feel satisfied. I find it helpful to have a mental ‘check in’ with my hunger meter to figure out when to stop. Remember to use our Intuitive Eating from Day 13 to do this.
Again this is a practice, you’ll get better with time. I’m still working on it!
Resource
If you’d like more help with Mindful Eating, my friend Darya Rose has a free 5-day email course that’s super helpful. Signup for free over here.
SUMMARY
Here’s what we’ve covered:
- Mindful eating is the easiest way I’ve found to enjoy your food more AND avoid over eating.
- To get started remove distractions, sit at a table, chew thoroughly, wait until your mouth is empty before loading up your fork for the next bite. Repeat until you are satisfied.
- If you’d like more help check out Darya’s Mindful Meal Challenge.
ACTIVITY
Choose a meal to start eating mindfully, preferably one where you can be on your own. Follow the steps above.
See you next week!
Cheers,
Jules x
ps. Share your insights in the comments below.
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IMPORTANT NOTE: The Low Carb Love 28-Day Program is where I share my personal journey of managing my blood sugar eating (mostly) Low Carb. I am not a doctor and this information is not intended as specific advice. Please discuss with your doctor or dietician before changing your food intake. Especially if you’re on medication or have any special medical concerns.
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