5 Mindful eating tips for weight loss

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Could you benefit from learning mindful eating tips for weight loss? We live in a fast-paced society and can easily find ourselves rushing through meals and snacks without even tasting our food! Discover the benefits of mindful eating so you can truly enjoy food and lose weight while you are at it!

5 Mindful eating tips for weight loss

Benefits of mindful eating-why you should consider it

5 Mindful eating tips for weight loss

1. Tune into physical hunger and satiety cues

  • It is very common for people who struggle with food to be out of tune with physical hunger.

  • Pay attention to hunger signals, such as stomach pangs, growling or rumbling, and feelings of weakness or lightheadedness. Also learn to recognize when you feel comfortably satisfied. This occurs before your stomach feels stretched or uncomfortable.

2. Breathe and Relax

  • Take deep breaths before starting to eat and between bites. This can help you slow down and center yourself. Create a relaxing atmosphere. Perhaps light a candle, set the table and play soft music. Unplug. Turn off the TV.

3. Chew slowly

  • Digestion starts in the mouth with chewing. Savor the food by moving it around the mouth, and chew well to release the flavors.

  • It helps to remember that it takes 20 minutes for the stomach to tell your brain it is full. Slowing down helps you to eat a reasonable amount of food within that 20 minutes.

4. Take small bites

  • Cut your food into smaller pieces, and fill your fork or spoon less full. Consider using a smaller fork or spoon, or use chopsticks.

5. Appreciate food

  • Notice if the food is sweet, spicy, tart or aromatic. Is it creamy, crunchy or chewy? Tune in and savor it.

  • Think about all the work it took to get the food to the table, from growing it, producing it and preparing it. Be grateful that you have abundant and delicious food available to you.

If mindful eating is new to you, try practicing these mindful eating tips for weight loss one meal per day. Please share feedback about whether you experience any benefits of mindful eating.

Mindful eating meditation recordings to help you practice

  1. Eating a mindful meal or snack
  2. Mindful eating raisins
Weight Loss->Emotional & Mindful Eating
Jan 20, 2020
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

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