{"id":15378,"date":"2020-10-27T02:05:15","date_gmt":"2020-10-27T02:05:15","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15378"},"modified":"2020-10-27T02:05:15","modified_gmt":"2020-10-27T02:05:15","slug":"curtail-overeating-with-mindfulness","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/wellness\/curtail-overeating-with-mindfulness\/","title":{"rendered":"Curtail Overeating with Mindfulness"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Are you a member of the \u201cClean Plate Club?\u201d Are you constantly heading back for seconds? Are you craving that pie hiding in your fridge right now?\u00a0 If so, you can use meditation and mindfulness techniques to help curb your overeating.\u00a0<\/span><\/p>\n<h3><b>Emotions and Food<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Focusing on the WHY of what you eat can be the key to using mindfulness. Maybe you fought with a family relative. It could be that your bill for the car repair was more than expected. Are you in the middle of a boring TV show binge and munching on chips?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Dr. Katy Tapper\u2019s article published in <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0272735817302106?via%3Dihub\"><span style=\"font-weight: 400\">Clinical Psychology Review<\/span><\/a><span style=\"font-weight: 400\"> said: &#8220;The research suggests that certain mindfulness-based strategies may help prevent or interrupt cravings by occupying a part of our mind that contributes to the development of craving.\u201d<\/span><\/p>\n<h3><b>Hunger Pangs Check<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Start by determining how hungry you are at the moment. Pick a point between starving, a little hungry, comfortable, or \u201cI have to unbutton that top button of my pants\u201d full. Wait until you feel hunger pangs before eating.<\/span><\/p>\n<h3><b>Slow Down\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Take time with your food. Don\u2019t eat in a rush while driving.\u00a0 Observe the bright colors of your meal. Delight in the taste. Is the smell tantalizing? Feel the texture as you chew. Slow your breath and enjoy it.<\/span><\/p>\n<h3><b>Find Your Mantra<\/b><\/h3>\n<p><span style=\"font-weight: 400\">The <\/span><a href=\"https:\/\/www.umassmed.edu\/nutrition\/mindfull-eating\/mindfuleating\/mantras\/\"><span style=\"font-weight: 400\">University of Massachusetts Center for Applied Nutrition<\/span><\/a><span style=\"font-weight: 400\"> suggests using a mantra before eating like:<\/span><\/p>\n<ul>\n<li><i><span style=\"font-weight: 400\">\u201cI&#8217;m in charge of fueling my body mindfully\u201d<\/span><\/i><\/li>\n<li><i><span style=\"font-weight: 400\">\u201cEat to nourish and energize\u201d<\/span><\/i><\/li>\n<li><i><span style=\"font-weight: 400\">&#8220;In this food I see the entire universe supporting my existence.\u201d<\/span><\/i><\/li>\n<\/ul>\n<p><b>Use Technology\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">Discover apps to use to be more mindful of hunger cues. Several apps have sections to help you rate your appetite and include journals for your feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Be it a mantra, or slowing down, mindfulness helps you change your unhealthy food habits.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you a member of the \u201cClean Plate Club?\u201d Are you constantly heading back for seconds? Are you craving that pie hiding in your fridge right now?\u00a0 If so, you can use meditation and mindfulness techniques to help curb your overeating.\u00a0 Emotions and Food Focusing on the WHY of what you eat can be the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[695,690],"tags":[723,933,1244],"class_list":["post-15378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation","category-wellness","tag-diet","tag-eating","tag-mindfulness"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15378"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15378\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}