Being a part of 21st century every single person around you including yourself is a part of the revolution. This is the era of technology and every moment of your life seems like a machine. Even the times during when you are free, there is a sense of hurriedness that amplifies the speed and intensity with which you work.
This swiftness has impacted all part of our lives including the way we eat and sleep. Every passing second, we find ourselves thinking about the work, which is pending or something that is planned and is due execution. This sense of urgency has ended the simplicity and importance of every moment.
However, you will find researchers and specialist around you explaining the adverse effect that such a lifestyle has on you. Especially when it comes to eating, most of the times we’re eating in a rush. Or, not concentrating on what we’re eating. However, knowing and understanding your nutrition is way more beneficial for you than you can comprehend.
This sense of being distracted to the point that it doesn’t matter if you are counting your calories or not does not help. But, if you take out a peaceful 15-20 minutes and dedicate them to each meal, you can have a better lifestyle.
What is mindful eating?
If you are wondering about the underlying concept behind mindful eating, then you should know that it has its root in the concept of mindfulness. This a Buddhist concept according to which a person has to be aware and conscious of his surroundings.
The main reason behind mindfulness is to be completely aware. It involves acknowledging your emotions in order to nurture yourself. This sense has helped many fight their stress, cure depression, lessen their anxiety, and treat multiple other mental health problems.
So, when this concept is linked with eating, it means being fully aware and concentrating on your desire and hunger for food. In the fast pace of life, it is one thing that most of the people are missing meals like breakfast and lunches are just eaten in a few bites. Such an impatience and hurriedness also slips in during the dinner time.
This results in eating more than you desire, which not only negatively affects your hunger but can also result in overeating. Research says that our mind takes 20 minutes before suspending your hunger and satisfying the desire for food.
Hence, if you are not paying attention, then before your mind would be able to understand and comprehend your feeding, you would already have overfed. This results in a range of digestive disorders along with your body not absorbing the amount of nutrition that it needs.
Now, the next time you eat, take the time out to concentrate on the amount that you have filled in your plate. Enjoy each bite from your meal, and observe the influence of each flavor. Also, take your time in completing your meal so by the time you end it, you may feel more satisfied than you have ever before.
How is it beneficial?
If you think about it, mindful eating does sound beneficial and it actually makes the meal more exciting. It’s more like knowing all that you are going to eat and how each nutrient can benefit you. Here are few of the benefits that you can gain by practicing mindful eating:
- Helps with weight loss
What can be more exciting than eating all that your heart desires while successfully losing your weight? Mindful eating has been found to be helpful when it comes to weight loss. Unlike various other eating habits and meal plans, mindful eating is a successful strategy because it alerts you about what you are eating. Research shows that those who observe mindful eating, lose a good amount of weight with longer and promising results.
- Keeps binge eating at bay
Almost everyone struggles with the issue of binge eating every now and then. This happens due to the sudden hunger which is the result when your hunger isn’t satisfied during a meal. It is observed that mindful eating eliminated the habit of binge eating as you will be able to satisfy your hunger while your body and mind will register it simultaneously.
- Controls unhealthy eating behaviors
Mindful eating has been found to be greatly helpful when it comes to either stress eating or social eating. In both the situations, most of the times, it is not the hunger but the desire to divert your attention that leads to unhealthy eating. This is the reason that obesity is increasing day by day. Mindful eating controls your desire and clears your thought. It also helps you in managing your emotions and regulates your eating pattern.
- Helps you enjoy your food better
When you are not paying attention to what you are eating, chances are you will not be enjoying it. Even if it’s one of your favorites. Mindless eating means you just gobble down your food and where it is not good for your health, you aren’t even able to enjoy your meal. But when you pay attention and eat with dedication, you can enjoy every bite and that will also enhance the taste.
- Let your body absorb the nutrients
Mindful eating is also very important because of the reason that it helps in absorbing all the nutrients in your body. This practice of eating is a process of 15-20 minutes, which means that your body doesn’t only register every bite but it also ceases hunger when your body is completely satisfied. That is how your body absorbs every nutrient provided via meals.
How can you do it?
As you can see that mindful eating delivers essential benefits to the body. it is actually one of the easiest ways of eating that requires only a bit of concentration. You can follow mindful eating through a bit of practice. Here are some steps to begin with the initial rounds of mindful eating:
- Be frequent and consistent
The first way of starting mindful eating is consistency and frequency in maintaining the habit of mindfully eating. If all of your meals are rushed and you just try to end them within minutes, then what you need is consistency. It will take time for you to become accustomed to it. It can happen within days and can even extend to months.
- Observe moderation
Mindful eating does mean enjoying what you eat but it doesn’t mean that you should have cake slices or ice creams daily. You need to develop new connections with what you eat and enjoy several meal plans. Besides, foods like cakes and ice creams aren’t a healthy option on a daily basis.
- Eat more slowly:
Thirdly, try to eat slowly. Take your time with every bite, nibble each bite carefully so that the breakdown of food starts from your mouth. If the food is not eaten properly, then it also creates hindrance in the further digestion process.
- Avoid distractions:
When it comes to mindful eating, one thing which is extremely important is calmness and serenity while you eat. So, when you sit for your next meal try to avoid distractions that disturb your peace like your phone, TV, or social media. In this way, you can pay better attention to your food.
Mothers around the world have been telling their children about the eating habits that basically makes up most of the mindful eating. This not only promotes good health but also gives birth to the sense of gratitude and fullness.