Your mindset is crucial when losing weight.Meditation can help change your mindset.A 2017 review showed that mindfulness practice was effective in reducing weight.According to the Buddhist monk Thich Nhat Hanh “when we eat our meal ,we should show up for that meal 100%….when we take time to take care of our emotions with mindfulness and compassion,then we can just eat.We can enjoy our food without craving”.Meditation and mindfulness is not a quick fix but over time it will change your mindset in relation to food.With mindful eating you will restore eating to a conscious act.Stress over a prolonged period can be a cause of overeating.By reducing stress through meditation and mindfulness you will be less likely to comfort eat.
How To Eat Mindfully
1.Start practicing mindful Breathing meditation for 10-15 minutes a time an hour or less before mealtimes.
2.Put your phone out of reach at mealtimes.Chew your food slowly.Savour each bite.Notice the flavours,the texture,the aromas of the food you are eating.Halfway through your meal ask how you feel.Are you still hungry.Hara Hachi Bu is a Japanese expression”eat until you’re 80% full.
3.Focus on the health benefits and nutrition from the food you are eating.Regard your food as fuel.The more plant based food you eat ,the higher your nutrition energy rating.
4.Mindfulness is also important with food shopping.I have always found that if sweet tempting food is not in the house you can’t eat it.Don’t give into the temptation to buy for others.Fruit and seeds can be a good substitute for snacks for children and adults!
Finally Think of S.T.O.P.!
S. Stands for Stop and think.
T. Stands for Take a deep breath.
O. Stands for Observe and consider.
P. Stands for Proceed and Go.