Master mindful eating with these expert-shared tips

It further adds, “It is not coincidental that, within a mindful approach, the person’s choices often are to eat less, savour eating more, and select foods consistent with desirable health benefits.”

Eating mindfully entails enjoying food without any judgment and distractions. (Source: Freepik)

Ipshita Mukherjee, senior nutritionist at Hungry Koala Foods Pvt Ltd supports the study, agreeing that this method of conscious eating helps one better manage their eating habits along with promoting weight loss and effective reduction in binge eating.

Recommended widely by nutritionists and dieticians, practicing this method of consuming food can help you feel more fulfilled and healthy. But, how can you incorporate it as part of your daily eating habit? 

Mukherjee in conversation with indianexpress.com, gives the following tips to eat mindfully effectively: 

*Eat slowly and without distraction: Actively listen to physical hunger cues and eat until you’re full. Practice distinguishing between true hunger and non-hunger triggers for eating.

*Engage your senses: Notice your food thoroughly, including the colours, smells, sounds, textures, and flavours.

*Learn to cope with guilt and anxiety about food: If you harbour such feelings around food, understand that this is not the time for any judgments. You are simply gooing to be present with what’s in front of you and enjoy it to the fullest. 

*Eat to maintain overall health and well-being: Make it a regular practice to delve into the effects food has on your feelings and body.

*Appreciate your food: Appreciate the nutritious meal placed in front of you, and be thankful for being able to consume it without any interruption.

*Chew thoroughly: Do not rush into eating your meal. Eliminate any distractions by turning off the TV or putting down your phone.

*Eating in silence: Foster a space of complete silence while eating your food to help observe the food and yourself better.

*Focusing on how the food makes you feel: Be it physically or emotionally, understanding how the food is making you feel helps build a deeper connection with it.

*Stop eating when you’re full: Learn to observe your body’s limit when it comes to food. Do not overeat, and make it a ritual to stop eating as soon as you stop feeling hungry.

*Ask yourself why you’re eating: Before entering the kitchen, take a step back and ask whether you’re truly hungry, and whether the food you have chosen is nutritious.