For many people, the first step towards dropping the extra pounds is choosing nutritious foods. Maybe that means selecting water instead of pop or including more vegetables at meals. But looking at WHAT you eat is only part of the equation!
Mindfulness, the practice of focusing your awareness to the present, allows you to become more aware of your motivations, your actions, and your patterns. Being mindful of your eating habits means being aware of how, why, what, when and how much you eat. Developing this insight and intentionality allows you to understand your relationship with food and make key changes for successful weight loss.
5 Tips for Mindful Weight Loss:
Create a healthy environment
Stock up on healthy food, including ingredients for new recipes you want to try, but also staple items for a simple meal you know you can whip up in a jiffy, and healthy snacks. If you regularly eat take-out, do your research on healthy, viable alternatives so you don’t fall into old habits when you’re crunched for time.
Take time to eat
Slow down the eating process. Take small bites – this can help you to notice when you are full. Chew slowly and thoroughly to experience all the aromas, textures and flavours. Do you like it? Mindfully appreciate all aspects of your food.
Search your soul food
As good as it is to enjoy your food, seeking that enjoyment to mask stress or sadness is a common and sometimes automatic response that can drive you to eat when you’re not hungry. Cap your comfort food cravings by tackling the real issues or blowing off steam by taking a brisk walk. You’ll feel better, body and mind.
Do you snack while watching TV or preparing a meal? Ask yourself, “Am
I really hungry?”. Is this hunger or is it boredom? If you are not hungry, distract yourself! Do something else you enjoy, like reading, taking a bath or calling a friend.
Listen to your hunger cues
Mindful eating means you eat when you are hungry and stop when you feel full. It’s about listening to your body and trusting your appetite to guide eating decisions. Remember it can take about 20 minutes for the fullness signal to register - another reason to eat slowly!
FSEAP Registered Dietitians are here to help you get started by tailoring
a nutrition plan designed for you and providing you with the practical tips you need to succeed!