Avoiding Overindulgence in Eating for better health: Mindful eating tips for better health

Food is very instrumental in human life. The truth is it is one of the basic needs and the very important one. Without food there will be no life. It has a way for uniting people after long day’s work or taking time out as a team retreating for team building. We are all in agreement that food is very essential. However avoiding overindulgence in eating for better health is equally very important and that is what we want to discuss in this article. Because food is very essential, we must enjoy it to the fullest to get the pleasure and life we need from it. Nonetheless as we enjoy eating, we must be careful not to overindulge or consume without thinking of the consequences that can come with over eating on our health. Therefore we must be mindful of how we eat lest we cause problems to ourselves. Doctor Akoury is sharing some mindful eating tips that will help you in avoiding overindulgence in eating for better health.

Avoiding Overindulgence in Eating for better health: Understanding what mindful eating is

It is good to appreciate what we are discussing first by understanding what it really means to us. I would define mindful eating as a practice where food is taken or consumed slowly and willfully without any interference. It helps you learn to taste and appreciate your meals while listening to your body so you become aware of the signals that inform you when you are full. This will enable you to consume only necessary portions and in return keeping distance to overweight and obesity. By making your meals a time when you sit down and really focus on your food, you can re-tune your taste buds and rediscover a love for healthy eating while moderating your portion size. Mindful eating could be the key to changing your relationship with food forever while achieving better health.

Avoiding Overindulgence in Eating for better health: Mindless eating and how it happens

When we talk of mindful eating there must as well be the direct opposite. It is no wonder the advent of modernization is quickly changing our feeding habits. Eating has become something we do while on the move or concentrating on other tasks. This is what I define as mindless eating because, when we are distracted, we don’t taste what we are eating and don’t appreciate the signals the body is sending alerting us of when we have had enough to eat. To understand this concept better, the following are some of the prime examples of mindless eating:

• Eating lunch at your desk while rushing to meet a deadline
• Grabbing breakfast on the go while travelling to work
• Eating while watching TV or using social media
• Reading at the table

Often, we are not even aware of what we are eating and then wonder how we fell into unhealthy eating habits. The consequence of this confusion can be life threatening owing to the chronic nature of health complications associated with weight gain. With all these facts if mindless eating not checked, it can lead to health issues like diabetes, high blood pressure and heart disease. However with mindful eating, you can take control, improve your health and really enjoy your food.

Avoiding Overindulgence in Eating for better health: Benefits of Mindful eating

It can take time to get into the routine of eating mindfully, but the rewards are numerous. The following just some of the benefits to be gained from mindful eating:

• Appreciation of nutritious food
• Through this you are able to prevent weight gain and obesity
• Positive changes in eating habits
• Regulation of portions – quality over quantity
• Eliminate bingeing and emotional eating
• Improved body awareness
• Easier to maintain good health

Avoiding Overindulgence in Eating for better health: How to eat mindfully

It may look quite obvious but you are wrong if that is your perception. Mindful eating is a process and takes time therefore for those who are new to the concept, it may be appropriate to try it when you are not in a hurry or in in any undue pressure of any kind so that you are able to take your time with your meal. Because this is very important, let me give you some of the guidelines for you to achieve on this assignment:

• For full concentration turn off the TV, phone and all electronic devices and if you are a bookworm then put all the reading material aside.
• Use a timer and set it for 20 minutes. Aim to take at least this long to eat your meal.
• Take a few moments to enjoy the sight of the food on your plate. As the saying goes “The first bite is with the eye” so take it all in.
• Smell your food. Enjoy the aromas and try to analyze the ingredients with your nose. Is your mouth watering yet? So far, so good.
• Take your first bite, but don’t swallow it straight away. Chew slowly and savor your food. How does it taste? What ingredients can you identify?
• Put your fork down between each mouthful and don’t pick it up again until you are ready for the next.
• Be aware of your body signals. Once you feel full, stop eating.

Over time you will get used to eating mindfully and when this is achieved you will be less likely to eat in large quantities because you are eating in the moment without distractions. Mindful eating helps you to appreciate good food in small quantities over bad food in large quantities. With mindful eating, there are no forbidden foods because everything is enjoyed in moderation.

Avoiding Overindulgence in Eating for better health: Mindful eating exercises

Finally just like in all things practice makes perfection and mindful eating is not left out. The following are some of the take a ways you can practice for the perfection of mindful eating:

• Instead of using a plate with a big circumference, take something small like a raisin, peanut, grape or pea. Eat it in tiny bites, fully analyzing how it looks, tastes, smells and feels.
• Take a food item you normally feel guilty about eating and eat it mindfully. Did it taste as good as you anticipated? Did it make you feel as good as you expected? If the experience fell short of your expectations it may help you to shake off your emotional attachment to that food.
• Take not of being conscious of every food choices you make throughout the day. There are more than you think.
• Make a list of foods you really enjoy eating mindfully. Make another list of foods you find you don’t enjoy so much and eliminate them from your diet. As you become more attuned to your taste buds, you will find yourself choosing tasty, nutritious food and cutting out foods that are high in calories and low on taste.
• Eat with your non-dominant hand. It takes longer to eat and discourages mindless eating.

Avoiding Overindulgence in Eating for better health: Mindful eating tips for better health