THE KEYS TO MINDFUL WEIGHT LOSS
One of the very best things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.
Luciano Pavarotti
Truer words were never spoken. However, if you do anything multiple times a day, every day, it tends to get stale. Eating is no exception; and in an age of distraction, feeding ourselves has become our most unconscious activity. To prove my point, ask yourself, what did I eat last night for dinner? Or, what did I eat in the car on the way home from the grocery store? Another good question is how many chocolates did I eat while reading in bed?
If you can answer these questions, congratulations! You were eating in a mindful manner. Try these: What were the textures of the food? Did the aroma remind you of anything? Were the colors on your plate inviting? I wager that most people cannot recall their last meal, much less describe what they ate in the car, during the meeting, at the game, over the sink or on the couch.
PRACTICING MINDFUL EATING
Tell me what you eat and I will tell you who you are.
Jean Anthelme Brillat-Savarin
Write it down. This simple quote by the 18th Century lawyer is true, if you know what you ate. One of the best ways to pay attention to what you put in your mouth is to write it down. Many studies have verified the effectiveness of food diaries in helping people lose weight and maintain their weight loss. When you include mindful questions such as “how does this meal smell?” and “what are the colors and textures of the food?” and “am I enjoying this meal?” the benefits increase.
Set a time limit. Digestion involves a series of hormonal signals between the gut and the nervous system, and it takes about 20 minutes for the brain to register fullness. When you are distracted at work, in the car or watching tv you tend to eat too fast and don’t notice satiety signals until you’ve overeaten. There is also growing evidence that distracted eating disrupts digestion similar to the “fight or flight” response. Poor digestion robs you of the nutrients your body needs and may lead to gastrointestinal distress. To put this into practice, set a timer at your next meal and give yourself the full 20 minutes to enjoy your food without distraction.
Take it slow. Yes, slow down, enjoy the food you are eating and allow your body the full benefits of your meal. Also, as you become more aware of the mindless eating you do every day, don’t expect to change immediately. A simple way to slow down is to ask yourself before you eat, “am I physically hungry?” or “why do I want to eat?” You are where you are today because of innumerable choices made over the course of your life, many of which you made unconsciously. Mindful eating is conscious eating and asking these questions empowers your choices. Move forward with this awareness and become more mindful during your next meal.