Many are always trying to follow a certain diet for weight loss, but we often forget about one of the most important dieting behaviors: conscious eating.
Mindful eating means being fully aware and conscious of your food process. We eat mindlessly when sitting in front of the TV, often rushing out the door in the morning, or simply by following old habits. Mindful eating is the key to stay slim and healthy for life.
Before you think about eating a meal, stop and think about why you eat. Is it really hunger, stress or boredom? In addition,
hunger , rate your on a scale of 1 to 10. A means that you are starving and ten means that you are uncomfortable vol. decide what determines your food. Is your schedule or lifestyle? It Is your emotions? Or is it just the presence of food?Fill your plate only half full of food. When you're ready with that plate, take a moment to see how full you feel. Are you still hunger, add food to about 20% of the plate. You can continue doing this until you feel satisfied. Food in smaller bites cut, so that it takes you longer to eat the same amount of food. This allows more time for you to realize when you full. To fully experience meal by smell, taste, and think about every bite of food. If you think you feel hungry, that set a timer for 20 minutes, and then to evaluate again to see if you are still hungry. Sometimes we think we may be hungry, but after drinking some water, or wait a few minutes, you may think otherwise. You can also try set a timer for 20 minutes at the beginning of a meal. Try to take your meal the whole
do not rushing twenty minutes and through it.Take a bite of each of the different foods on your plate by "food hopping". By the different bites of different foods to eat, this will help you to slow down and enjoy the various tastes slowly.Make a break and your fork between each bite.You have no other techniques you can carefully eat?
Discover mindful eating source: Megrette by Fletcher, MEd, RD, CDE and Frederick Burg graf, MEd.
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