Mindful eating is about being mindful of what you put into your body, making the healthy choice even when it’s harder than eating fast, pre-packaged junk food. The more mindful you are, the easier it will be for you to take control of your eating habits and the easier it will be for you to fight the urge to eat the wrong things. Here are some mindful eating tips to help you see the weight loss you want:

plan your menu
Mindful eating starts long before you sit down at the table! To be more mindful of what you eat, you need to be mindful of what you cook. That means taking the time to sit down and plan your meals. Think about what you want to eat for a whole week and design a menu that is complete and offers a wide variety. That way, you’ll still be able to enjoy your food, but you’ll be able to make the healthy choice of what to eat each time.

eat in 20 minutes
One of the best mindful eating tips you can get is to take your time eating. Most people gobble down their meals in a hurry, or shove bite after bite into their mouths because they’re pressed for time or a desire to do something else. Instead, set a timer for 20 minutes and try to take the full 20 minutes to eat that meal. You’ll end up being much more aware of the food you’re eating because of that longer meal time.

appreciate food
When you eat, think about what happened to put that food on your plate. Start by thinking about how much effort the farmers put into raising the animal that provided you with your meat, planting and harvesting the wheat and vegetables you are eating. Take time to think about how much time and money your city has invested in providing clean drinking water, something we all take for granted. The more you appreciate the time and effort that went into producing that food, the more aware you will be of what you are eating.

Xem them: Cach xoa trang trang trong Word nhu la nao?

change hands
A great way to focus more on food and eating is to eat with your non-dominant hand. This will be much more difficult than you think, so you will end up eating much more slowly. Eating slowly is more mindful, especially when you have to focus on not letting all of your food fall off your fork. You’ll be much more aware of how each element on your plate balances and works together, helping you realize how much variety in texture, color, fragrance, and flavor there is in the foods you eat.

think before you eat
Instead of just looking for whatever food you fancy, think about whether or not you really need it. Review the last meal you ate and the time you ate it, and assess how much of that food you might have digested and burned through the activity you’ve done in that time. If the answer is that you probably shouldn’t be hungry, try distracting yourself with a book, a short walk, or even a glass of water. That moment of pause and thought can help you avoid overeating.

Take your time with each bite
Don’t rush to swallow every bite. Chew, focus on the texture and consistency, the mix of flavors. Make sure you chew each bite well before taking another.