Standup comedian Louis CK once said on his show, “The meal isn't over when I'm full. It's over when I hate myself.” This line is a perfect representation of our eating habits. Some eat to live; others live to eat. 

However, food is more than just an energy source, as it was taught to us back in school. Food is an outlet for indulgence and tends to dictate the mood of the day. A healthy meal can make you feel great but an unhealthy meal, not so much. 

So, how can we make our meals enjoyable without it denting our physical and mental wellbeing? The answer: mindful eating. Here is what you need to know about it.

What is Mindful Eating?

Based on the Center for Nutrition Policy and Promotion research, the general person today consumes 600 more calories a day than they did in 1970. This change might occur due to the availability of food, the variety, the culture, or the increased work-dependent culture. 

Mindfulness is not an elaborate technique that forces you to plan meals like an athlete. It’s merely simple awareness of the food you consume. It’s a meditative process of scrutiny and acceptance that helps you plan your meals better. 

But Why Eat Mindfully?

The internet is infamous for romanticizing the idea of mindfulness. However, there are apparent advantages to this change. Here are a few: 

• You enjoy your food better. 
• Build a culture of eating when you are hungry and avoid over-consumption. 
• An end to binge-eating. 
• Better health. Especially helpful for those battling cardiovascular or diabetic ailments.  
• It helps you regulate your blood sugar levels. 
• Keep weight gain and loss in check. 
• It enables you to try and enjoy a wider variety of foods. 
• Reduces stress. 

Tried-And-True Mindful Eating Rituals

So, how does one remain mindful with meals? Here are some guidelines, tips, and recommendations for you to consider.  

Stomach Half Full, Or Half Empty. 

It’s not your fault. Science is proof that your brain detects saturation points as late as 15-20 minutes after your body. This delayed response causes you to overeat an enjoyable meal until your brain tries to hit the brakes. 

There are two ways to deal with this problem. Start by eating slowly. Let your brain and body process your meal. Take the time to chew your food enough and enjoy every morsel you put into your mouth. Set your cutlery down occasionally; it helps. 

Second, create a mental reference of how much you eat during each meal. Take small servings and stop early. You will understand how much your body consumes after a few attempts. 

What Does Hunger Mean To You?

Have you ever found yourself getting up from your couch and taking a stroll to the fridge? You open the door and look for treats; you are unsure if you really want to eat or are just bored. 

Next time you find yourself doing this, drink a tall glass of water. If you still find yourself reaching for food, that would mean you are hungry. It’s easy to get confused with the hunger signals that your brain sends you. Do not eat when you experience emotional cues. These signs vary among people. For some, they might experience sadness, irritation, loneliness, or even boredom. Don’t eat for your mind, but your body. Is your stomach grumbling? Do you feel low energy levels? Use physical attributes as much as possible. 

Some people also discover a lack of concentration when hungry. While this is an emotional cue, it’s about how your body feels before a meal. Take a second now and think about what your signals are. 

Make It Part Of The Plan 

While this might seem difficult to many people, try to make meals a ritual. If you work at an office, create a culture of eating together with friends and colleagues. Those working from home can do the same with a member of the family. 

This practice helps in two ways. Firstly, it pushes a group to stick to a meal schedule and eat on time, every time. Secondly, it helps create a habit of healthy eating. Habit formation takes time and repetition. 

While dining on time each day is a habit, so is not eating on time each day. Remain mindful of the meal times. Add them to your calendar if that helps. Create a dedicated place, routine, or ritual around your meals. For example, consider eating lunch at the dining table with family. 

Try eating around the same time window every day for a few weeks. You will notice your body automatically providing cues when it’s time.