- Keeps you present and focused on appreciating the flavors to achieve satiety faster
- Slows you down, allowing your brain to receive signals that your stomach is full before you overeat. Did you know it takes 20-30 minutes for signals of satiety to reach the brain?
Using mindful eating techniques can bring more pleasure to eating while reducing stress associated with overeating. But like most things, mindful eating requires regular practice to become a habit. Before you try this mindful eating practice, take a moment to familiarize yourself with the hunger/satiety scale below. Your goal is to avoid the red zones and aim to stay in the green zone. On the left, the red zone takes you to place that makes you more likely to binge and overeat. On the right, the red zone leaves you feeling uncomfortable and cam lead to feelings of guilt and negative self-talk.
Mindful Eating Practice:
- Take a moment to sit up straight and ground yourself in your chair
- Close your eyes and take 2-3 cleansing breathes to prepare yourself to eat mindfully
- Do a body scan for physical cues, then use the hunger scale to assign a number to your hunger level
- Set an intention for a satiety level when you are done eating
- Take a moment to appreciate the smells, sight, texture, colors and feel of the food
- Take your first bite and notice and appreciate the taste and texture of the food in your mouth
- Put your utensils down between bites
- Chew your food well, then chew some more
- Notice where you taste the food on your tongue. Do certain areas of the tongue pick up salty? Sweet? Bitter?
- Notice if the second, third or fourth bite taste as intense as the first bite
- Scan your body periodically for signs of satiety and stop when you reach your intended level
Regular practice will help mindful eating become a healthy habit that can help you manage your weight and reduce guilt from overeating.
Have a vibrantly healthy day!