Best Tips for Mindful Eating: The When and How

The hunger game! We all play it, but how we let it control us is the difference between reaching our goals quickly, or taking a little longer..

When we start to get hungry, it can be too late.  What I mean is that when we start to get hungry, the taste bud cravings kick in and there tends to be more of a submission to sub-par eating that we encounter.  The decision to eat what is readily available: i.e., fast food, higher carbs, more portion leading to more extra calories than normal, etc., can be our body telling us that "to be satisfied, you must not make me get to the stage of being hungry."  Carrying snacks with you in a lunchbox, bringing water, basically preparing the hours of your life that you will be 'without your kitchen', will keep you regimented on your goals and the ability to reach them in the near future.

Here are a few helpful tips I want to share to guide you through how you can think about hunger and how it relates to your daily schedule so that you can succeed!

Wait Till Your Stomach is Empty or Almost Empty

• The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something.

Mind Your Environment

When mealtime arrives, it’s important to dedicate all your attention to the food. So:

• Sit down, preferably at a table with a nice arrangement that appeals to you visually.  
• Remove external distractions: no television, phone, tablet or computer.
• If you cannot be completely stable when eating (eating in the car, for example) then try your best to consume the meal in 15 minutes or less.  Don't take 30-45 minutes to eat the meal.  I don't mean you have to inhale your food, but make it the priority to finish in a short amount of time so your metabolism stays elevated.  Avoid a full conversation on the phone, or typing on a keyboard (it takes longer to eat when I type a paper or blog while I am trying to eat; I eat and then type).

Remember, it takes about 20 minutes for your brain to realize that your body is being fed. So, slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. 

More Tips

• Really chew “ about 15-30 times per mouthful.

• Stop eating when you feel about two-thirds full (use this tip only when you have to gauge your food with your eye: i.e.: eating in a restaurant).  Otherwise, your measured portion is your complete meal, so finish; your nutrition plan should be designed for this to happen. This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly.

• Ask yourself why before you eat that second helping: Is it hunger or habit?

Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus.  The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.  If you are a client of mine, you have heard me speak of the mind/muscle connection within your exercise; now we are applying it to your nutrition.

Make it Happen !! 

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

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