All of us occasionally overeat due to indulgent moments. There’s nothing to worry about if it only occurs occasionally. You could be concerned if it occurs regularly that you have an eating disorder or “food addiction.” Both of those are not regarded as formal medical diagnoses, so don’t worry. In reality, there is much disagreement over whether or not food addiction exists.
“If it existed, a physiological process would be the root of food addiction, and abstaining from particular foods, like those high in sugar, would result in withdrawal symptoms. But that’s far different from saying you adore sugar and find it difficult to avoid eating it “.
Many people unknowingly overeat and are unaware of it until after a meal. Exercises in mindfulness can support you in maintaining sensible portion amounts in this situation.
What is mindful eating?
Being mindful involves paying attention to the inputs that are coming into your senses at any given time and place. Think about the food’s appearance, flavour, and aroma as you eat. Which texture is it? What associations does it evoke? What does it do to you?
By eating slowly and paying close attention to your body’s hunger and fullness signs, you may be able to avoid overeating.
Instead of just following the automatic process of seeing food, taking it, and eating it, it forces you to stop and think about what you’re eating.
Set yourself up for success in mindful eating by doing the following:
- Removing distractions: Switch off your computer, TV, and phones. Eat in a calm, uncluttered environment.
- Pacing yourself for a 20-minute meal: Chew your food slowly and put your fork down between bites.
More mindfulness exercises to try
When you aren’t eating, you can practice meditation to hone these “muscles.” Here are some exercises to help you.
Focused breathing :“Slowly take in air and exhale it. Allow your tummy to expand with each inhalation. Allow your tummy to inhale with each exhalation “. The diaphragm, which connects to the nerves between the brain and the gut and encourages relaxation, is engaged by doing this.
Progressive muscle relaxation: You contract and relax one large muscle group at a time for 20 seconds throughout this workout. Observe how the muscles feel as they relax after releasing a contraction.
Take a mindful walk, even if it’s just for five minutes: “Take in your environment with all of your senses,” What hues do tree leaves have? Where are the fissures in the ground, if any? What scent is in the air? Is there a breeze touching your skin?
Practice yoga or tai chi: Deep breathing and an emphasis on bodily sensations are features of both of these traditional martial arts disciplines.
Keep a journal: List the specifics of your day in writing. Try to remember to incorporate the textures you felt as well as the sights, sounds, and fragrances you experienced.
Do not stress about attempting to practice mindfulness all day. Begin with a few seconds here and there and increase them gradually. You’ll be more conscious while you eat if you practice mindfulness throughout the day. And you could discover that your ability to decide what to eat is improved.