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The Mindful Eating Marathon - 26.2 Tips
Infographic from Spryliving.com |
Many health, wellness and weight loss experts believe that mindless eating (a modern day phenomena) not only contributes to weight gain, obesity and eating disorders, but can have other serious health and emotional consequences as well.
Mindless eating includes ignoring our body's satiety and hunger cues, eating when we're not even hungry, grazing, skipping breakfast and other meals, eating on the go, while watching TV, talking on the phone, driving or multitasking. It also includes eating to calm down or for comfort, continuing to eat despite feeling full, and making food choices without giving our choices any or much thought.
According to some nutritionists, dietitians and holistic health professionals, the practice of mindful eating corrects mindless eating and can profoundly alter our relationship with food in a positive manner, prevent and heal digestive disorders (which are thought to lead or contribute to various chronic diseases), help maintain a healthy weight and aid in weight loss, including
toxic belly fat, and generally improve our energy levels, health and sense of wellbeing.
This infographic entitled
"The Mindful Eating Marathon" illustrates 26.2 suggestions and tips to help individuals begin eating mindfully:
1. Eat like a gourmet (smell, touch and savor)
2. Sit down to eat
3. Pull out the fine china or at least a pretty plate
4. Don't multitask
5. Turn off the TV
6. Move mindfully (try
yoga!)
7. Eat
dietary fiber
8. Put your fork down between bites
9. Eat with your non-dominant hand
10. Sip water between bites
11. Rate your hunger before you begin to eat
12. Take a deep breath before eating
13. Give thanks
14. Find your compassion
15. Stay
hydrated
16. Get more sleep
17. Don't fight cravings
18. Eat your favorite food last
19. Distract yourself before giving into the urge to eat
20. Mindfully cook
21. Plan for tomorrow
22. Place healthy foods where you can see them
23. Try new foods
24. Be mindful of your dining companions
25. Put even more effort into what you do well instead of trying to change what you struggle with
26. Focus on nourishing foods
26.2. Write reminders to eat mindfully on your calendar
These 26.2 tips are from
Susan Albers, PsyD, a licensed clinical psychologist specializing in eating issues, weight loss, body image concerns and mindfulness and the author of several excellent books on the subject, including:
✿ Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food![]()
✿ The Mindful Appetite: Practices to Transform Your Relationship with Food![]()
✿ 50 Ways to Soothe Yourself Without Food![]()
✿ Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence![]()
Related:
Mindful Eating Tips
What is Mindfulness Meditation?
Infographic source and for a large version, please visit:
SpryLiving.com
Individuals who have have been sedentary, who are older, pregnant, nursing or have certain physical limitations or medical conditions should consult a health care professional before undertaking an exercise program.