Applying mindfulness to eating can work miracles. Here's how to do it right.
We all indulge in mindless eating at some point or the other. Perhaps, out of habit, stress, or some times, we just succumb to temptation because the food is right there - staring at us. At such times, mindfulness can help. It involves slowing down, bringing attention to the moment, and letting go of judgment. There are many ways to do this in relation to your food, too, in order to build a healthy relationship with food. Here's how to:
KNOW THAT YOU'RE HUNGRY
Our bodies send us signals - stomach growling, disorientation - that we are physically hungry. Try tuning into the difference between feelings of hunger, and other feelings such as boredom or anxiety that makes you eat. People do differ regarding the strength of these signals, but everyone can learn to tune into them. If you're having a hard time doing so, try eating a light breakfast and then wait for a couple of hours longer than usual before planning to have lunch. Ask yourself, what kind of feelings are you experiencing? How hungry are you? It's all about tuning into your own experience, so it can help you through the day.
HUNGER V/S CRAVING
Craving cake just before going to bed? Sometimes we crave food even when we're not hungry. It may be an emotional indulgence. Or it may be a memory awakened by a smell, or associations of comfort. Cravings have to do with feelings and thoughts. To know the difference, try this mental exercise: Picture a wave rising and then falling again. You can fight the wave, and have it crash on top of you, or gently ride it out, surfing the urge. Cravings are similar to this. They will rise and then they will fall. If you observe these thoughts and feelings carefully, you will be surprised to learn that they can lose their power sooner than you imagine.
SAVOUR EVERY MORSEL
When you cultivate your mindful tasting ability, you're awakening your inner foodie. Tune in as fully as possible to the first bite. You will be pleasantly surprised. Some foods that you thought you really savoured may not even be as tasty, while others may surprise you with their complexity. One of the simplest mindful practice is eating four raisins, one by one, savouring the first three as fully as possible and then deciding if you even still want the fourth one.
TUNE INTO TASTE
Even when we fully savour our meal, our taste buds tire quickly. And that's a good thing. When you fully tune into taste, you'll find that the food that you're craving, or that you occasionally binge on, simply doesn't continue to have much flavour after the first few bites. And eating more will never bring that flavour back. So the next time you order another 12-inch pizza, you know what to do.
DON'T BE STUFFED
Have you ever found yourself eating until your tummy feels like it is about to burst? That is complete fullness. Again, like hunger, you might want to make it a habit to start listening to your stomach. Sometimes you might want to settle with fruit, because you're headed out to exercise. Other times, a bowl of oats is fine. Or you're out at a fine-dine eatery, and one more morsel of the meal seems totally worth it. But again, start tuning in mindfully. No one is telling you to clean your plate. Wrapping up the rest of the rice plate really may make more sense. The leftovers will probably taste better the next day.
DON'T THINK OF CALORIES
Does even the thought of counting calories create anxiety? But mindfully checking them is more like looking at price tags at your favourite store. Even if something is on sale, you still want to know how much does it cost before you make the big purchase. Remember that you eat for nutrition. That is the primary function of food. Everything else is secondary. Calories do count, so it's better to use your mind. If you have had a heavy main course, go easy on the desserts. Keep things in balance, attend to the health benefits of food choices, and spend those calories on foods you enjoy in moderation.
DON'T STRESS OUT
Knowing too much about the health effects of food can sometimes feel overwhelming. And it may seem that all your favourite foods (read: junk) are bad for you. But unless you have a specific food allergy, our bodies can handle most foods in moderation. Yes, even sugar and refined flour. Eating in balance, eating for health, and eating for pleasure don't have to be at odds with each other. So the next time your friend wants to share a cup cake with you, don't look at it as it will kill you. It won't.
EAT FLEXIBLY
One of the values of learning to eat mindfully is realising you can trust yourself to be more flexible. You don't have to feast on all the days. You may eat more one day and less another. You might suddenly realise you really do want a large salad for dinner - not because your dietician said so, but because that's what your body wants you to consume. You might go for days without any dessert, and then suddenly decide that's exactly what you want. And then are able to fully enjoy a small cup of your favourite ice cream, without arguing with yourself the whole time. Relax. Learn to savour every bite.
We all indulge in mindless eating at some point or the other. Perhaps, out of habit, stress, or some times, we just succumb to temptation because the food is right there - staring at us. At such times, mindfulness can help. It involves slowing down, bringing attention to the moment, and letting go of judgment. There are many ways to do this in relation to your food, too, in order to build a healthy relationship with food. Here's how to:
KNOW THAT YOU'RE HUNGRY
Our bodies send us signals - stomach growling, disorientation - that we are physically hungry. Try tuning into the difference between feelings of hunger, and other feelings such as boredom or anxiety that makes you eat. People do differ regarding the strength of these signals, but everyone can learn to tune into them. If you're having a hard time doing so, try eating a light breakfast and then wait for a couple of hours longer than usual before planning to have lunch. Ask yourself, what kind of feelings are you experiencing? How hungry are you? It's all about tuning into your own experience, so it can help you through the day.
HUNGER V/S CRAVING
Craving cake just before going to bed? Sometimes we crave food even when we're not hungry. It may be an emotional indulgence. Or it may be a memory awakened by a smell, or associations of comfort. Cravings have to do with feelings and thoughts. To know the difference, try this mental exercise: Picture a wave rising and then falling again. You can fight the wave, and have it crash on top of you, or gently ride it out, surfing the urge. Cravings are similar to this. They will rise and then they will fall. If you observe these thoughts and feelings carefully, you will be surprised to learn that they can lose their power sooner than you imagine.
SAVOUR EVERY MORSEL
When you cultivate your mindful tasting ability, you're awakening your inner foodie. Tune in as fully as possible to the first bite. You will be pleasantly surprised. Some foods that you thought you really savoured may not even be as tasty, while others may surprise you with their complexity. One of the simplest mindful practice is eating four raisins, one by one, savouring the first three as fully as possible and then deciding if you even still want the fourth one.
TUNE INTO TASTE
Even when we fully savour our meal, our taste buds tire quickly. And that's a good thing. When you fully tune into taste, you'll find that the food that you're craving, or that you occasionally binge on, simply doesn't continue to have much flavour after the first few bites. And eating more will never bring that flavour back. So the next time you order another 12-inch pizza, you know what to do.
DON'T BE STUFFED
Have you ever found yourself eating until your tummy feels like it is about to burst? That is complete fullness. Again, like hunger, you might want to make it a habit to start listening to your stomach. Sometimes you might want to settle with fruit, because you're headed out to exercise. Other times, a bowl of oats is fine. Or you're out at a fine-dine eatery, and one more morsel of the meal seems totally worth it. But again, start tuning in mindfully. No one is telling you to clean your plate. Wrapping up the rest of the rice plate really may make more sense. The leftovers will probably taste better the next day.
DON'T THINK OF CALORIES
Does even the thought of counting calories create anxiety? But mindfully checking them is more like looking at price tags at your favourite store. Even if something is on sale, you still want to know how much does it cost before you make the big purchase. Remember that you eat for nutrition. That is the primary function of food. Everything else is secondary. Calories do count, so it's better to use your mind. If you have had a heavy main course, go easy on the desserts. Keep things in balance, attend to the health benefits of food choices, and spend those calories on foods you enjoy in moderation.
DON'T STRESS OUT
Knowing too much about the health effects of food can sometimes feel overwhelming. And it may seem that all your favourite foods (read: junk) are bad for you. But unless you have a specific food allergy, our bodies can handle most foods in moderation. Yes, even sugar and refined flour. Eating in balance, eating for health, and eating for pleasure don't have to be at odds with each other. So the next time your friend wants to share a cup cake with you, don't look at it as it will kill you. It won't.
EAT FLEXIBLY
One of the values of learning to eat mindfully is realising you can trust yourself to be more flexible. You don't have to feast on all the days. You may eat more one day and less another. You might suddenly realise you really do want a large salad for dinner - not because your dietician said so, but because that's what your body wants you to consume. You might go for days without any dessert, and then suddenly decide that's exactly what you want. And then are able to fully enjoy a small cup of your favourite ice cream, without arguing with yourself the whole time. Relax. Learn to savour every bite.
Source : TOI
No comments:
Post a Comment