Brilio.net - The habit of eating while scrolling through social media or watching TV has become a common sight in this digital era. Often you are too focused on the gadget screen that you don't realize you have finished a plate full of food without really tasting its deliciousness. This eating routine can trigger various health problems, from digestive disorders to obesity.
Mindful eating is here as a solution to restore a healthy relationship between you and food. This mindful eating approach invites you to enjoy every bite with full focus and appreciation. The practice of mindful eating has been scientifically proven to help control portion sizes, increase satisfaction when eating, and support mental health .
Nutritionists recommend mindful eating as a wiser way to eat in today's fast-paced lifestyle. This eating technique teaches you to listen better to your body's hunger and satiety signals.
Mindful eating also helps you build a more positive relationship with food without guilt or overthinking. Check out the full review as compiled by brilio.net from various sources, Sunday (3/11).
What is mindful eating?
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Mindful eating is the practice of eating with full awareness and attention to the experience of eating itself. This concept originates from the practice of mindfulness in the Buddhist tradition and has been adapted into a modern health approach. When practicing mindful eating, you are invited to use all your senses to enjoy food - from visual appearance, aroma, texture, to taste.
Unlike most diets, mindful eating does not restrict the types of food or strictly count calories. The focus is on how you eat, not what you eat. This practice encourages you to eat at a slower pace, chew thoroughly, and be truly present mentally while eating.
The benefits of mindful eating for health.
Practicing mindful eating provides various positive benefits for physical and mental health:
1. Control portion sizes.
- Mindful eating helps you recognize your body's satiety signals.
- Prevent overeating due to stress or emotion
- Helps achieve and maintain ideal body weight naturally
2. Improve digestive health.
- The slower chewing process helps digest food
- Reduces the risk of bloating and digestive problems
- Increases absorption of nutrients from food
3. Supports mental health.
- Reduces stress and anxiety related to food
- Increase satisfaction and enjoyment when eating
- Building a healthier relationship with food
Tips for implementing mindful eating.
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Here are some simple ways to start practicing mindful eating:
1. Turn off gadgets when eating.
Put away your phone and turn off the TV during meals. Focus your attention completely on the food in front of you. Savor each bite without the distraction of notifications or entertainment content.
2. Eat at a slower pace.
Put your spoon or fork down between bites. Chew your food until it is completely smooth before swallowing. Allow at least 20 minutes for each meal.
3. Use smaller plates.
Medium-sized plates help control portions naturally. Take a portion that is just enough and add more if you are still hungry after finishing the first portion.
4. Pay attention to body signals.
Listen to your body's hunger and fullness signals. Start eating when you're truly hungry and stop when you're fairly full, not too full.
5. Appreciate your food.
Take a moment to observe the colors, shapes, and aromas of the food before you eat. Think about the process and people involved in bringing the food to your table.
Challenges in implementing mindful eating.
Changing eating habits is not easy, especially in the midst of a busy routine. Some common challenges in implementing mindful eating include:
- Difficulty finding enough time to eat quietly
- The temptation to multitask while eating
- Social pressure when eating together
- Old habits are hard to change
But don't worry, small changes will still have a positive impact. Start by implementing one or two of the easiest mindful eating principles in your daily life.