Have you ever opened a bag of chips or box of cookies meaning to have a small snack but end up finishing the whole container? Oops, that's what I call "Munchie Madness!" Many people fall victim to impulsive or mindless eating. Today, we are surrounded by savory and sweet food choices paired with countless distractions. Worst of all, we often ignore our body's hunger-fullness cues.This leads to the overconsumption of food and a feeling of dissatisfaction. To cut back on munchie madness, practice mindful eating in 3 easy steps.
Mindful eating is the practice of listening to your body's hunger-fullness cues and appreciating your food through your five senses- sight, touch, smell, sound, and taste.
1. Why am I Eating?
Start by slowing down. Ask yourself, is this true hunger or is there a non-hunger trigger for eating? Often times, we eat because it gives us something to do or it is used as a coping mechanism. Instead, let's eat to fuel our bodies. Below is a hunger-fullness scale that can help you identify your body cues.
2. Set the Scene
Before eating, portion out the food you would like to eat. Extra points for presentation! Take a seat in a peaceful environment, free of distractions.
3. Slow down, Appreciate
Take time to enjoy your food- it's an experience! Set aside at least 15-20 minutes to eat, the longer the better. Engage your senses by noticing colors, smells, sounds, textures, and flavors. By slowing down, you allow your body time to respond to the food. Check in with yourself throughout your meal and refer back to the hunger-fullness scale to identify when your body is full.