How to Eat Mindfully
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How to Eat Mindfully

Overeating comes when we arenÂ’t mindful of the act of eating and are doing other things while we should be concentrating on the meal.

1. When you eat it is important to focus solely on the moment, the here and now experience of eating. The appearance, texture, and the aroma of the food, and the feelings and thoughts you are having as you eat. Overeating comes when you aren’t conscious of eating and you are more apt to eat more than you need.

2. The kitchen should be the only room where you eat. Not while you are watching television or working at your computer. Not grabbing a sandwich and eating at your desk or in your room. These times are for eating and eating alone. Don't eat while your attention is on other things. It is nice to have a conversation with family or friends but don't get so carried away that you forget to enjoy your food. This is when weight is gained because we forget how much we have eaten and eat far more than we should. Sometimes we forget that we have eaten at all.

3. Attractive settings and utensils helps to make the meal inviting. Using smaller plates if you are trying to cut back will help serving seem the same when you are cutting down. Take a few deep breaths before you start eating. Chew well and put your utensils down between bites. Try to savor each mouthful. This way your brain is aware you have eaten. We all have foods that are too irresistible and are hard to quit eating. This is when chewing well and savoring will be important.

4. Take time to assess your hunger. Take several sips of water. Are you starving or just moderately hungry? If you eat 5 or six small meals through out the day you will less apt to be starving by dinner. Are you eating because you are emotional or are you really hungry? Once you feel satisfied stop eating rather than eating until the plate is empty. Give your body several minutes to register whether you are still hungry or not before you eat more.

Overeating comes when we aren’t mindful of the act of eating and are doing other things while we should be concentrating on the meal. It will help to eat in just the kitchen, have attractive plates and utensils and chew well before swallowing. Eating smaller portions and chewing each bite will make you feel full when you actually are and keep you from overeating.

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