The Importance Of Mindful Eating
Looking for a way to nourish your body while eating mindfully? Here are the tools that will give you the right eating habits and help you lose weight and maintain it over time. First rule: Eating consciously -this means eating slowly while listening to your body.
What Are The Components Of Conscious Eating?
It is very important to understand the benefits of conscious eating and what you get out of it; not only to help the fact that it can help lose weight. Many of us eat fast, so it will not help if someone else tells us to pay attention to the food or slow down, you have to understand why it really pays you to make an effort for it
.- Without any distractions, just to focus on eating.
- Eating at a slow pace.
- Eating from a plate and giving it the proper time of day.
So what's in it for me to eat mindfully?
1. The secretion of certain hormones from the brain as a result of the sugar absorbed by the body.
2. Special sensory receptors that transmit nerve signaling to the brain while eating mindfully.
3. Changing the PH level in your body.
These factors, each in their own way, "signal" to the brain a message of satisfaction.
All those method work to reduce bloating, but science is beginning to show the major positive effects of gut health on belly bloat, specifically the effects of prebiotics and probiotics.
For women specifically probiotics aid in urinary tract, vaginal, digestive and immune health.
What are the reasons why we eat unconsciously & at a fast pace ?
Not Paying Attention:
Many of us eat fast while doing something else at the same time: watching TV, reading a book / newspaper, eating while standing / walking. Eating becomes not your main activity.
The most demanding lifestyle of most of us also affects how we eat. Eating is usually done under pressure of time and high stress during the day. Sometimes we eat quickly to fear that if we do not eat fast then one of the children, employees, customers and the like will interfere with us in the middle of food.
Each of us comes with the habits we has acquired over the years. For example, the whole family eats fast, from a young age, in different settings such as the school, we were accustomed to short breaks, where meals can be eaten in a fast pace.
Sense of food:
In order to feel the taste of food and the pleasure of eating, they will have to take larger bites to accommodate a large amount of food. When the mouth is full of food they will get a sense of taste and pleasure. This makes these people need to fill their mouths with food fast.
Physiological hunger :
Physiological hunger (for example, when you do not eat all day and then start to eat in the evening) leads to a situation in which our body "demands" that we put sugar in it as quickly as possible, and therefore there is a degree of lack of control that causes us to increase the rate of eating.
Practical Tools For Conscious Eating:
Registration: In order to start practicing mindful eating, you must first remember this while eating.
So...How do you do that?
In order to automate this, it is recommended that you fill out a manual food list or make a note in your smartphone. At the end of each meal, indicate whether you ate fast, normal or slowly.
Try to think first of all what will remind you to eat slowly? Is it a look at a watch / bracelet that you wear on your hand, is it a sign on the refrigerator or notes in the office or in the dining area?
Experience has shown that it is not advisable to involve the couple as an external reminder it may be irritating and counterproductive.
Limit the meal in time : When talking about a slow eating rate, it means that the meal will last about 15-20 minutes at most. When we eat too slowly and deal with something else in the process, we can continue to eat that way forever, thus achieving the opposite result - we will not be satisfied, the quantities will grow and we will gain weight.
Eating only in a sitting position: Give yourself a minute to enjoy the experience of eating rather than something that is not your full focus.
Cut the food into small pieces: another technique is to cut the food into small pieces before beginning to eat. Sometimes this leads to excessive preoccupation and the withdrawal of pleasure from eating. Try first to see how it serves you when you eat fruits and vegetables. The best concrete example is the difference between eating an apple from the hand and eating apple slices that have been cut in advance on a plate. The difference in satiety will be significant.
Add vegetables: food that requires more chewing also slows the rate of eating the whole meal, adding a cucumber or carrot or a few cherry tomatoes can help slow the rate of eating.
Eat only from a plate: When we eat from the hand (especially sweet) there is a lack of awareness of the amount eaten or taken. Therefore, the recommendation - take a plate. The great advantage of a plate is that you can lay down the food and thus take breaks between bite and bite and the amount will be measured and visual.
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The best tip
Decide on at least one meal a day in which you place the emphasis on slow and mindful eating: Eating is also pleasure, conscious eating makes it possible, even in smaller amounts than we were used to enjoying. All you need is a consistent daily practice in which you choose at least one meal a day (usually lunch) where you progress on all the techniques of conscious eating. This will enable the establishment of a new healthy habit.