Mindless eating can lead to mindful eating

The ever-growing waistlines around the world may be caused by eating mindlessly. Mindful eating is primarily about weight control and helping people have a better relationship with food. What can you do to eat mindfully?

Mindless eating

According to a scientific review, people who received larger food packages, larger portions at restaurants, larger plates and bowls ate on average 30% more food than those served smaller amounts. Over 70% believed they had eaten the same food as usual, while 94% believed they weren’t influenced by the size of the plate, package or portion. This review suggests that external factors can influence people to eat mindlessly.

A recent meta-analysis also found that people who eat while distracted by other activities like watching TV or playing computer games have higher food intakes. Distracted eating can affect memory and lead to increased snacking. This means that we should pay more attention to what food we eat. Mindful eating may help to reduce accidental excess.

Mindful eating

Mindfulness refers to paying attention to the moment in which you are sitting without judgement. This is an ancient Buddhist meditation practice. Mindful eating is simply being aware of what you are eating. It involves paying attention to the sensory qualities of food, such as taste, texture and smell, and acknowledging your subjective reactions to eating the food. Mindful eating allows the body to trust its inner wisdom and choose nutritious, satisfying, and enjoyable food.

Mindless to mindful

A growing number of studies are looking at the effects of mindfulness on various health and lifestyle issues, including eating habits that can lead to poor health (e.g. Studies are increasing showing the benefits of mindfulness on a range of health and lifestyle issues, including weight control, irregular eating patterns, emotional eating, and unhealthy eating habits. An analysis of 21 mindfulness-based interventions for obesity-related eating habits found that 86% reported improving eating behaviour, dietary intake, and body weight. A second review focused on weight loss found that six of eight short-term intervention trials documented significant weight loss in people who ate mindfully. Evidence suggests that mindful eating may help to prevent people from overeating. The self-management of diabetes is possible with mindful eating. However, more long-term studies are necessary to confirm these effects. Mindful eating is believed to increase awareness of hunger cues and satiety, which can be used to interrupt unhealthy eating habits and improve food intake control. It is necessary to study further the psychological, behavioural, and biological mechanisms that underpin this process and determine the most effective interventions.

Scientists believe awareness and education are not sufficient to stop mindless eating. Food choices can be complex and difficult. These suggestions may help people eat more mindfully.

Tips for eating more mindfully

• Take a deep breath before you open the fridge or cupboard. Do you feel hungry? Are you really hungry? Stressed? Bored? Are you bored?
• You don’t have to eat if you aren’t hungry, take a walk, or do other activities.
• Do not eat while on the move – it is difficult to keep track of how much you eat. Sit down.
• Refrain from eating directly out of the box/bag. Serving your food will allow you to appreciate and see what you are eating.
• You can reduce your portion size by using smaller plates.
• Remove distractions. Disable the TV and all other screens, such as phones, computers, etc.
• You can set a timer and allow yourself 20 minutes for a meal.
• For five minutes, eat silently, and think about the steps to create the meal.
• Slow your eating speed by using chopsticks or eating with your non-dominant hand.
• You can take small bites of food and chew slowly. While concentrating on the taste, texture, and smell of the food, it is important to pay attention to the aroma, taste, and texture. Each bite should be 30 chews.
• After each bite, put your utensils down. You shouldn’t pick up your utensils until you have finished chewing.
• Do not eat the entire plate. You can safely save any food you don’t eat if you are full. Ask for a ‘doggy bag” to take away from a restaurant.