Mindful Eating Instead of Dieting
While losing weight remains a top resolution for many in the new year, time and again, studies show that most diets fail to work long term. Meanwhile, Americans spend billions of dollars each year on diet programs and products in search of the magic bullet for health and wellness.
If you’re looking to flip the script, 2022 might be the year of mindful eating instead of dieting. Paying attention while eating and dining without distraction, mindful eating can help you appreciate and enjoy what you’re eating while noticing how certain foods make you feel. It may also reduce food-related anxiety and promote better health and weight loss.
Rather than categorizing food as “good” or “bad,” mindful eating encourages you to pay attention to the physical cues of hunger, to determine why you’re eating what you’re eating and to bring your full attention to each meal—rather than watching TV, checking social media or rifling through the mail.
To be more mindful while you eat:
- Shop mindfully: Carefully consider the items you put into your shopping cart and spend a little less time on the center aisles, which typically feature processed food.
- Bring all five senses to the plate: Notice the colors, textures, aromas, flavors and even the sounds of sizzling or crunching, for example.
- Don’t wait until you’re hangry to eat: Bring your appetite to the table, without waiting for sensations of starvation. That way you won’t be so tempted to rush through the meal.
- Take small bites and chew more: Smaller bites give you the chance to really taste and enjoy food while chewing continues to release flavor and supports better digestion.
- Let go of expectations: Don’t judge yourself if you race through breakfast one day and get caught up in celebrity gossip the next. Try to let go of any judgements related to food so you can better enjoy each bite.
“It’s easy to get busy and distracted and eat an entire meal without really tasting anything,” said Nurse Practitioner Jennifer Knapp. “You can make mindful eating a part of the family dinner table or simply dedicate more time to each meal so you don’t feel so rushed. Then you have the chance to really taste and savor your favorite foods!”
