{"id":6958,"date":"2014-06-19T09:37:33","date_gmt":"2014-06-19T09:37:33","guid":{"rendered":"http:\/\/alifeofproductivity.com\/?p=6958"},"modified":"2021-12-03T20:28:53","modified_gmt":"2021-12-03T20:28:53","slug":"five-minute-crash-course-eat-mindfully","status":"publish","type":"post","link":"https:\/\/chrisbailey.com\/five-minute-crash-course-eat-mindfully\/","title":{"rendered":"A five-minute crash course on how to eat mindfully"},"content":{"rendered":"
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Takeaway:<\/b> Mindful eating lets you enjoy your food way more, works out your \u201cattention muscle\u201d, and helps you lose weight. To eat mindfully, eat twice as slow, eat with fewer distractions, focus and think about what you\u2019re eating, and when you notice your mind focusing on something else, gently bring it back.<\/span><\/p>\n

Estimated Reading Time:<\/b> 4 minutes, 11s. About 8 minutes if you read the 10 tips at the end!<\/span><\/div><\/div>\n

\"five-minute-crash-course-eat-mindfully_\"<\/p>\n

When you don\u2019t completely focus on what you\u2019re eating in a given moment, you\u2019re a lot more likely to lose focus and overeat.<\/b> That\u2019s why eating mindfully is so important.<\/p>\n

Here\u2019s a five-minute crash course on why you should eat mindfully, and how to do it. (Don\u2019t worry, it\u2019s way easier than it sounds!)<\/p>\n

Three reasons you should eat mindfully<\/b><\/h2>\n

If you came here for the primer on how to eat mindfully, skip down to \u201cHow to eat mindfully.\u201d If you\u2019re in need of a bit more convincing, though, here are three reasons you should practice mindful eating.<\/p>\n

1. You\u2019ll lose weight<\/b><\/h3>\n

Overeating isn\u2019t the only cause of obesity, but it\u2019s way more difficult to overeat when you actively pay attention to what, and how much you\u2019re eating. The connection between mindless eating and obesity is well documented, and actually quite profound. For example, according to research conducted at Cornell University\u2019s Food and Brand Lab, participants who were given food on larger plates mindlessly ate 25\u201350% more!1<\/a><\/sup><\/p>\n

Your stomach also takes about 20 minutes to tell your brain that it\u2019s full, which means that the faster you eat, the more you will overeat before your stomach has the chance to tell you to stop.2<\/a><\/sup> Add to this the fact that mindful eating improves your digestion3<\/a><\/sup>, and I\u2019d say that if you\u2019re looking to lose weight and eat less, mindful eating is pretty much a no-brainer.<\/p>\n

2. You\u2019ll work out your attention muscle<\/b><\/h3>\n

It might sound strange that slowing down and eating mindfully will make you more productive, but I would argue that it does. Not only does mindful eating prevent you from overeating (which causes your energy levels to crash later on in the day), but it also allows you to work out your \u201cattention muscle,\u201d much like meditation and mindfulness practices do.<\/p>\n

Many people can manage their time well, but the most productive people can also manage their attention and energy well.<\/b> When you eat mindfully, you constantly bring your attention back to what you\u2019re eating, and every time you do so, you work out your \u201cattention muscle,\u201d which over time helps you focus better on what you\u2019re doing the rest of the day.<\/p>\n

\u00a03. You\u2019ll enjoy food way more<\/b><\/h3>\n

When I struggled with overeating<\/a> in the past, I noticed that something interesting happened when I ate food that I loved: I wanted to eat it faster and faster. I think the reason behind this compulsion is simple: because what I was eating was so delicious, I wanted to eat it all at once.<\/p>\n

But in practice, when you eat food slower, you don\u2019t enjoy it less\u2014you enjoy it a lot more. For example, when you eat a mouthful of pasta in 20 bites instead of 10, you enjoy that pasta for 10 more bites and get twice the enjoyment out of what you\u2019re eating!<\/p>\n

When you direct all of your attention to what you\u2019re eating\u2014instead of spreading your attention across the devices and other distractions you typically have in front of you when you eat\u2014you\u2019ll enjoy your food that much more. It\u2019s basic arithmetic: When you eat the same amount of food over twice the length of time, you\u2019ll enjoy it twice as much.<\/p>\n

How to eat mindfully<\/b><\/h2>\n

I think, in general, people make mindfulness out to be way more complicated than it actually is. Mindful eating is much the same, and it\u2019s also relatively simple. To eat mindfully, simply slow down, eat with fewer distractions, focus on the flavors and texture of what you\u2019re eating, and constantly bring your attention back to what you\u2019re eating.<\/p>\n

1. Slow down.\u00a0<\/b>It\u2019s way easier to eat mindfully when you eat slower. When I eat mindfully, I chew each bite 20\u201325 times, as opposed to less than 10 when I eat mindlessly.<\/p>\n

2. Eat with fewer distractions.\u00a0<\/b>The fewer things you try to do while you eat, the fewer things you spread your attention over, and the more you can focus on what you\u2019re eating.<\/p>\n

3. Focus and think about what you\u2019re eating. <\/b>Be mindful of the flavors, texture, saltiness, sweetness, and bitterness of what you\u2019re eating. Also take the time to be grateful for what you\u2019re eating.<\/p>\n

4. When you notice your mind focusing on something else, gently bring it back.<\/b> Just like with meditation<\/a> or active listening<\/a>, when you mindfully eat, your attention will no doubt waver and move on to something else. The mind is naturally very active, and it likes to jump between thoughts quite a bit. When you notice your mind thinking about something that isn\u2019t the food right in front of you, gently bring it back to what you\u2019re eating.<\/p>\n

That\u2019s all there is to it!<\/p>\n

I\u2019ve gathered a bunch of tips below if you want to up your mindful eating game further, but this is basically all there is to the practice. To eat mindfully, simply slow down, eat with fewer distractions, focus on what you\u2019re eating, and gently bring your mind back to what you\u2019re eating when you notice your attention waver.<\/p>\n

10 mindful eating tips<\/strong><\/h2>\n

Mindful eating is relatively simple, but if you\u2019ve got a hang of the basics, or you\u2019re looking for a few tricks to help you out, here is a collection of my favorite tips that I both pulled from various sources and have found helpful myself.<\/p>\n

1. Watch for the \u201ceating pause.\u201d<\/b> According to WebMD<\/a>, \u201cDuring a meal, most people unknowingly take a break, put their fork and knife down, and stop eating for a few minutes. This is the \u2018eating pause.\u2019 What usually happens next is mindless eating.\u201d Watch out for this pause, and take a break when you find yourself wanting to put your utensils down.<\/p>\n

2. Cook food yourself.<\/b> I find it helps to prepare food yourself (from scratch), so you can truly appreciate the flavor of what you\u2019re eating and what went into making it.<\/p>\n

3. Think about the story behind your food.<\/b> In the terrific book Savor<\/a> (a book on how to lose weight though mindful eating), the authors Thich Nhat Hanh and Lilian Cheung suggest looking deeply at the food you\u2019re eating to think about where it comes from. They use an apple to illustrate this idea. \u201cLook deeply at [an apple] and you see the farmer who tended the apple tree; the blossom that became the fruit; the fertile earth, the organic material from decayed remains of prehistoric marine animals and algae, and the hydrocarbons themselves; the sunshine, the clouds, and the rain. Without the combination of these far-reaching elements and without the help of many people, the apple would simply not exist.\u201d<\/p>\n

4, 5. Feed yourself with your non-dominant hand, or use chopsticks.<\/b> According to Darya Rose<\/a>, both of these techniques force you to pay attention to what you\u2019re eating, because they make eating more difficult. On using chopsticks, Darya \u201conce heard a story about a local tech company that asked a bunch of their employees to use chopsticks exclusively for a week as a mindfulness exercise. Although weight loss was not the goal, everyone in the office lost weight and several reported life changing realizations as a result of the project.\u201d<\/p>\n

6. Be aware of all of your senses\u2014not just taste.<\/b> Eating is so much more enjoyable when you not only pay attention to how your food tastes, but also to how it feels, looks, smells, and even sounds.<\/p>\n

7. Talk about what you\u2019re eating.<\/b> Mindful eating is easy enough to do alone, but what if you\u2019re eating with friends or family? According to Jules Clancy (blogging for zenhabits<\/a>), \u201cOne of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes.\u201d Darya Rose also recommends<\/a> \u201cdesignating the first 3\u20135 minutes of a meal for quiet and mindful practice.\u201d This advice likely wouldn\u2019t fly in my house, but it might just fly in yours :-)<\/p>\n

8. Put down your cutlery until you\u2019re finished with each bite.<\/b> I have a terrible habit of playing with my cutlery to prepare my next bite of food before I\u2019m finished eating the present one. When I put down my cutlery while I\u2019m chewing, I find it way easier to eat mindfully.<\/p>\n

9. Eat with your eyes closed.<\/b> One very simple way to focus more on the flavours of what you\u2019re eating is to close your eyes. Your mind may still wander to other things (and that\u2019s normal), but it will also have a lot fewer distractions.<\/p>\n

10. Mindfully check in. <\/b>Susan Albers, author of Eating Mindfully<\/a>, recommends<\/a> periodically checking in on how hungry you are while you\u2019re eating. \u201cHow hungry am I on a scale of one to ten? Gauging your hunger level is a little like taking your temperature. Each time you eat, ask yourself, \u2018Am I physically hungry?\u2019\u201d<\/p>\n

Many people\u2014myself included\u2014have a natural compulsion to do more more more, and that applies to eating food as well. When we try to focus on too many things at once while we\u2019re eating, it\u2019s easy to lose focus and overeat. Mindful eating not only helps you prevent yourself from overeating, but it also works out your attention muscle, which will make you much more productive in the long run.<\/p>\n

  1. Source: http:\/\/www.webmd.com\/diet\/features\/why_mindless_eating_can_pack_on_pounds_<\/a> ↩<\/a><\/p><\/li>

  2. Source: http:\/\/www.livestrong.com\/article\/480254-how-long-does-it-take-your-brain-to-register-that-the-stomach-is-full\/<\/a> ↩<\/a><\/p><\/li>

  3. Source: http:\/\/zenhabits.net\/mindful-eating\/<\/a> ↩<\/a><\/p><\/li><\/ol>","protected":false},"excerpt":{"rendered":"

    Mindful eating lets you enjoy your food way more, works out your \u201cattention muscle\u201d, and helps you lose weight. To eat mindfully, eat twice as slow, eat with fewer distractions, focus and think about what you\u2019re eating, and when you notice your mind focusing on something else, gently bring it back.<\/p>\n","protected":false},"author":1,"featured_media":7275,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[3],"tags":[],"yoast_head":"\nA five-minute crash course on how to eat mindfully - Chris Bailey<\/title>\n<meta name=\"description\" content=\"Mindful eating lets you enjoy your food way more, works out your \u201cattention muscle\u201d, and helps you lose weight. 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