How to lose weight easily with mindful eating?
Mindful eating is the practice of becoming more aware of what you're eating. It has its roots in Buddhism, in which mindfulness is an important component. Mindful eating can help you lose weight easily, without dieting. By making your meals into a meditation, you can reduce the tendency to binge or overeat. You can also make more intelligent choices about what, when and how much you eat. With mindful eating, you can lose weight without giving up your favorite foods.
Prepare your meals more slowly. Be very conscious of which foods you choose and how you prepare them. Don't reject foods simply because they seem unhealthy. Instead, consciously combine the foods that you love with foods that are good for your body.
The TV and the computer tend to promote mindlessness during meals and snacks. People lose track of how much they've eaten because their minds are somewhere else. Sitting down at the table whenever you eat can help. So turn off the television and step away from the computer before you begin eating. Avoiding talking or reading during your meal is also helpful.
Slow down when serving the food. Make truly conscious decisions about which foods you want to eat and in which quantities. If the food is in a larger portion or container, actually take a serving and put it in a bowl or on a plate.
If you're not aware of what you're eating, you're more likely to over eat. Ask yourself if you're truly hungry or if you're bored or reacting to stress. Measure your level of hunger. If you're really hungry, then this is most likely a good time to eat. But if you're not very hungry, really think before you put the food in your mouth.
Slowing down can help you with your goal of losing weight. Eat slowly and chew thoroughly. Take small bites. Focus on the smell, color, flavor and the texture of the food. Don't judge the food or yourself for eating it. Just be fully present in the experience of eating.
Being aware of how your body reacts to the foods you're eating can also contribute to weight loss. Listen to the messages your body sends that it's satisfied or over-full. Be conscious of the effects of overeating and eating unhealthy foods. This will help you to lose weight easily and naturally.
While you can lose weight with mindful eating, you probably won't lose it quickly. In studies of mindful eating, such as one by Brian Shelley at First Choice Community Healthcare in Albuquerque, N.M., people have lost about 10 pounds over the course of a year. If you practice mindful eating consistently, you should be able to lose weight over time and keep it off. You may also enjoy other benefits, such as a reduced risk of cardiac arrest.
Prepare your meals more slowly. Be very conscious of which foods you choose and how you prepare them. Don't reject foods simply because they seem unhealthy. Instead, consciously combine the foods that you love with foods that are good for your body.
The TV and the computer tend to promote mindlessness during meals and snacks. People lose track of how much they've eaten because their minds are somewhere else. Sitting down at the table whenever you eat can help. So turn off the television and step away from the computer before you begin eating. Avoiding talking or reading during your meal is also helpful.
Slow down when serving the food. Make truly conscious decisions about which foods you want to eat and in which quantities. If the food is in a larger portion or container, actually take a serving and put it in a bowl or on a plate.
If you're not aware of what you're eating, you're more likely to over eat. Ask yourself if you're truly hungry or if you're bored or reacting to stress. Measure your level of hunger. If you're really hungry, then this is most likely a good time to eat. But if you're not very hungry, really think before you put the food in your mouth.
Slowing down can help you with your goal of losing weight. Eat slowly and chew thoroughly. Take small bites. Focus on the smell, color, flavor and the texture of the food. Don't judge the food or yourself for eating it. Just be fully present in the experience of eating.
Being aware of how your body reacts to the foods you're eating can also contribute to weight loss. Listen to the messages your body sends that it's satisfied or over-full. Be conscious of the effects of overeating and eating unhealthy foods. This will help you to lose weight easily and naturally.
While you can lose weight with mindful eating, you probably won't lose it quickly. In studies of mindful eating, such as one by Brian Shelley at First Choice Community Healthcare in Albuquerque, N.M., people have lost about 10 pounds over the course of a year. If you practice mindful eating consistently, you should be able to lose weight over time and keep it off. You may also enjoy other benefits, such as a reduced risk of cardiac arrest.
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