Mindful eating helps to cut down calories and helps in weight loss. Mindful eating is not diet but way to eat healthy and avoid overeating.
1. Turn off TV:
Mindful eating is possible only when we are fully engaged with your food. We should never try multitask during eating and should always have TV switched off while having food.
2. Cut portions to half:
Try to slice your meal in half and soon you will be surprised that it’s enough to fill you up. We always tend to decide the portion size according to plate size instead of hunger.
3. Drink water before 30 minutes of meal:
Always try to stay hydrated which will help in reducing the misleading signal of hunger.
4. Put fork down between bites:
Put your fork down between each bite you have. This will help in slowing down the pace of eating and gives you more room to tune into your body’s cues. Mindful eating aims for feeling of satisfaction instead of fullness.
5. Make a fist as you eat:
With hand you are not using to eat, make a fist at beginning, middle and end to remind that you have to stop. It can help in signaling that you should stop.