The holiday season is a time of connection, joy, and delicious food. But with so many sweet treats and tempting dishes around, it is easy for anyone to overeat or fall into unhealthy eating habits. This is where mindful eating comes in to save you. Eating with a present mind is important to avoid unhealthy eating habits and encourage you to eat with attention and intention.
Mindful eating can also improve eating habits for those who binge eat out of stress or for comfort and can even help with weight loss. However, practicing it can be hard, especially when you're enjoying yourself with friends and family. But worry not; we are here to help you. Today, we will share some tips for mindful eating that you can follow to make thoughtful decisions about what and how you eat!
10 Tips For Mindful Eating During The Holidays
Whether you are hosting a big meal or enjoying your food quietly, follow these tips to eat mindfully during the holiday season:
Reflect On Your Feelings
Take a moment to reflect on how you feel before eating. Do you feel stressed, bored, sad, rested, or hungry? What do you want, and what are your needs? After reflecting, choose what you want to eat and how you want to eat it. Reflecting on your thoughts and feelings can help you understand what your body wants, what type of food you want, or whether you want to eat.
Sit To Eat
It is easy to lose track of how much you're eating when chatting with friends and family at holiday gatherings. You are going all over the place with the plate in your hand, which can lead to overeating. Proper sitting allows you to connect with the experience and eat with mindfulness. You're less likely to appreciate food when you're multitasking or distracted, so avoiding eating on the go is better.
Eat In Small Plates
If you struggle with controlling your food portions, try eating on smaller plates. It is easy to trick your brain this way. If you see less food, you will crave less food. Usually, there are big buffets at holiday gatherings, so eating on a smaller plate is a good strategy to encourage mindful eating. If you are still filling your plate for the second time, try filling your portion with healthy options first. This way, you can eat healthy foods to feel full while avoiding eating unhealthy foods.
Turn Off The Screen While Eating
Our brain can only focus on one thing at a time. Mindful eating while watching your favorite show cannot go hand in hand. You may have experienced that you tend to eat more and faster when you watch something while eating. That's because your brain is distracted between watching TV and eating. It makes you less aware of what you eat and how much you have eaten. Avoid watching TV or anything with a screen to enjoy mindful eating.
Eat Slowly
Eating slowly is the most useful method for eating mindfully. It helps you enjoy every bite and puts you in control of your eating. It also helps you stay in tune with the feeling of fullness. Slow eating also allows you to stop before you overeat. Many health benefits of slow eating have also been reported. Taking your time to eat can help you prevent obesity and associated risks.
Chew At Least 30 Times
Try to chew each bite at least 30 times. Suppose you're eating oatmeal. You will hardly get 10 shoes out of it. Therefore, depending on your food, try to get the maximum chews out of every bite. It will help you enjoy the textures and flavors of the food in the mouth before swallowing it. It will also signal to your brain that you are full, preventing you from overeating.
Put Down Your Fork After Each Bite
When you are hungry, you may have noticed that you start preparing your next morsel while still on your previous bite. It can eventually lead to eating too quickly. Try to put down your fork and knife after each bite. This way, you can enjoy the food flavors in each bite without hurrying. Don't rush to pick up the utensils unless you have fully enjoyed the bite and swallowed.
Quit The Clean Plate Membership
Many of us have been taught to finish everything on our plate before getting up from the dining table. It is okay not to clean your plate before leaving. You can still pack the leftovers. Nobody likes to waste food, but overfilling yourself won't help those in need. Rather, you can give away your leftovers to whomever you want. You may make somebody’s day by offering them free food.
Don't Confuse Thirst With Hunger
Sometimes, the brain confuses thirst with hunger. Drink water and stay hydrated to avoid eating unless you are hungry. But this does not mean you waste all your calories on beverages like soda. If you feel hungry and the buffets are not open, choose water instead of snacking. It will help you feel full until it's dinner time.
Eat In Silence
Try to eat your dinner in silence. Sure, it's a holiday, and your friends and family are gathered together. It will feel awkward to sit alone and eat. You can spend some time with them and move away for the other half of your plate to enjoy the food in silence. Be conscious of what you're eating, its flavor, taste, and how it smells while fully appreciating the moment.
Conclusion:
Mindful eating is beneficial not only on holidays but also in your daily life. Intentionally paying attention to your food, the flavor, and the taste in every bite will help you get the best eating experience. Some useful tips you can apply on holidays to enjoy your food fully and mindfully include reflecting on your feelings before eating. It also includes sitting to eat properly, eating on small plates, turning off the screen, and eating slowly. You can also chew as many times as possible to get the bite's full taste and flavor. Try to drink more water and stay hydrated to avoid snacking.
