If you learn to eat mindfully instead of mindlessly, you will also get more enjoyment from your food. You will start to appreciate a food's taste, smell, texture and how it feels in your body. Mindful eating also makes you more aware of the cues that you are hungry or full.
Here’s how you can learn to master the art of mindful eating.
Keep to a schedule. Avoid skipping meals or waiting too long to eat. Eating when you are too hungry increases the likelihood that you will overeat, and/or eat too quickly to enjoy it.
Eat without distractions. Otherwise, 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, and will be much more likely to overeat.
Eat while sitting down. Avoid eating while standing over the sink or peering into the refrigerator.
Slow it down. Take a few deep breaths before you start eating. Put your fork down between bites and be conscious of all the different sensations you are experiencing.
Notice the taste and texture of your food. Focus on each individual flavor, how it feels on your tongue, how long the flavor lasts and how it fades. Pay attention to texture - is it satisfyingly crunchy? Smooth and creamy? Juicy? Savor the colors and aromas in every bite.
Pay close attention to your hunger. Notice how your hunger gradually moves into satisfaction. Try to pinpoint the moment when you no longer feel hungry, whether or not there is food left on your plate.
Stop eating when you are satisfied. When you eat mindfully, you may be satisfied with less. Remember, you can always eat again, slowly and mindfully, when hunger strikes.
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