Are you a member of the “Clean Plate Club?” Are you constantly heading back for seconds? Are you craving that pie hiding in your fridge right now? If so, you can use meditation and mindfulness techniques to help curb your overeating.
Emotions and Food
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?
Dr. Katy Tapper’s article published in Clinical Psychology Review said: “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.”
Hunger Pangs Check
Start by determining how hungry you are at the moment. Pick a point between starving, a little hungry, comfortable, or “I have to unbutton that top button of my pants” full. Wait until you feel hunger pangs before eating.
Slow Down
Take time with your food. Don’t eat in a rush while driving. 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.
Find Your Mantra
The University of Massachusetts Center for Applied Nutrition suggests using a mantra before eating like:
- “I’m in charge of fueling my body mindfully”
- “Eat to nourish and energize”
- “In this food I see the entire universe supporting my existence.”
Use Technology
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.
Be it a mantra, or slowing down, mindfulness helps you change your unhealthy food habits.
