Mindful eating is a powerful thing! Unfortunately, mindless eating is the norm.

We’ve all done it … eaten something on the run without taking the time to enjoy it or even consciously realize that we are eating. Or eaten an entire tub of ice cream while sitting in front of the tv. And let’s not get started on those potato chip tales. Don’t get me wrong – there is absolutely nothing wrong with eating ice cream or potato chips! The problem is when we mindlessly eat these things!

For me, the object of my mindless eating was peanut butter right out of the jar! I still eat peanut butter probably every single day, but I’m just more mindful of how much of it I’m actually eating.

Studies have shown that distracted eaters weigh an average of 18% more than mindful eaters.

Below are 8 tips to get you on the path towards mindful eating. I cover these tips more in depth, along with other mindful eating methodologies in my 1:1 Nutrition Coaching programs.

1. Focus on the Food, Not The Distractions. When we focus on the food, our brain becomes more satiated. Turn off the TV, put down your cell phone and get away from that computer to maximize your eating pleasure.
2. Engage your Senses While You Eat. Use all your senses (including common sense). Look at the food. Smell the food. Feel the texture of the food. Taste the food. And listen to the sounds it makes as you eat it. Be curious as to all the details.
3. Put Down Your Fork After Every Single Bite. Stop rushing through your meals! This will help you accomplish #2 on this list. Putting down your fork between bites will definitely help slow you down.
4. Eat With Chopsticks or Your Non-Dominant Hand. Need more help slowing down? Then try eating with chopsticks or your “other” hand.
5. Sit Down While Eating Every Single Meal. Sit. Stay. Eat. And I don’t mean in the car. Stop multi-tasking your life. You deserve a peaceful time to eat and to enjoy your food. Give yourself that small gift, even it it’s only 15 minutes.
6. Eat on Small and Pretty Plates. Plates have grown and grown over the decades and this has led to portion distortion. Eating off a smaller plate will help control portions and trick your mind into thinking you ate more than you did.
7. Go for 80% Full When Eating Each Meal. Being stuffed is extremely uncomfortable. It takes your stomach 20 minutes to tell your brain it’s full, so give it time and space. Shoot for 80% full.
8. Chew Each Bite 20-30 Times. There are several good reasons for this one, including avoiding choking which would suck. This practice slows you down and helps you enjoy what you’re eating. Some research also shows thoroughly chewing your food improves the digestion process.

So there you have it. Eight easy ways to begin mindful eating!

Do you need help putting these things into action! Schedule a FREE 15 minute consultation with me or apply for 1:1 Coaching today!