Mindfulness and Appetite Control
Contributing post
Binging and dieting are two eating extremes, and the balance between them is what is called mindful eating. We fight an endless war against weight loss because most programs are not always sustainable. Even after achieving the desired goal, we often relapse and have to begin again. The purpose of mindful eating is not to achieve a particular outcome; it is aimed at a broader scope of changing general eating behaviors.
Building a healthy relationship with food
Managing our weight and health is an essential aspect of living. Many of us have a problematic relationship with food. Eating disorders like overweight and obesity are side-effects of unhealthy eating habits and a lack of appetite control. On the other hand, when we develop a new-found relationship based on conscious efforts at navigating through hunger, we get healthy weight loss.
Keeping your appetite under control
A big appetite is a sign of good health, but oftentimes our hunger is driven by cravings and not out of the actual need to feed. Appetite control involves identifying the triggers that prompt you to want to eat more than necessary.
Cravings are a struggle between the mind and body. You know that you should abstain, but your throat is watering at the thought of a bucket of KFC all to yourself. Whether you need to maintain a weight set point or go on a weight loss journey, mindfulness is your greatest weapon against the temptations of hunger.
Factors that promote mindless eating
Many factors influence mindless eating, and it is more or less the order of the day in our routines. We tend to relegate the topic of nutrition to the back seat and bring it up only when the situation has escalated. People no longer eat to enjoy food; instead, feeding has become some sort of reflex action or a response to dealing with our state of mind.
Emotional instability & stress
Strong emotions sometimes overcome our senses and obscure what our bodies are really telling us. Feeding becomes a mechanism to cope with such feelings, what we call stress eating. This is not the real solution to the problem, so it only provides temporary relief. After a while, those feelings return, and we fall back to stuffing our stomachs.
Environmental stimuli
The immediate impulse at the sight of good food is that we salivate. This instinct promotes unhealthy eating habits and fuels mindless eating.
Tips for mindful eating
Gaining awareness of our eating habits means that we are able to understand the concept of nutrition. To appreciate every meal, down to its components, you need to pay attention to what you eat. Having a more holistic view of nourishment helps shine a light on the purpose of eating. Rather than substituting the food we eat, we can change our eating mentality.
Take it slow
The modern world is always on the move. Kids are in a rush to go to school, and parents in a hurry to go to work. Other meals are ingested just to fill the void in our stomachs, hurriedly.
Consider how you would sip on a glass of expensive wine little by little, to savor the taste and get the best value. In the same way, take the time to chew each bite about 6 – 10 times before swallowing. Try using a fork instead of a spoon, or you could even use chopsticks to take smaller mouthfuls.
Another simple trick; half-way through your meal, stop and check how full you’ve gotten. Maybe drink that cup of water that you would’ve ignored until you were done eating. You might realize that you get satiated a lot earlier than you thought.
Take away the distractions
Are you used to eating in front of the TV? Or do you sit at the table with your fork in one hand and phone in the other? When last did you focus only on your food? Avoid unnecessary distractions and let your senses take in every bite along with you. Look at the beautiful combo of colors on your plate, inhale the aroma with deep breaths, listen to the sound of every bite, and taste the delicious mix of flavors in your mouth.
Pay attention to hunger cues
A lot of people grow up being conditioned about food. We either eat too much or too little because we feel we have to. As adults, there is a lot of pressure around diet culture; some undereat and suppress the lingering hunger while others overeat and ignore the fact that they are already satiated.
Differentiating between physical and emotional hunger can help you make healthier decisions. The body secretes hormones like ghrelin and leptin, which signal the brain that we are full. You need to listen to your gut, in the literal sense. Remember that food is neither a reward nor a punishment, and mindful eating is not a diet.
Try some meditation
The mind is a powerful device, and willpower is the key. Concerns overweight and eating are not just black and white; there are several shades in between. Meditation helps us understand not only what we want but also what we need. There is a psychological aspect to it; take the time to ask yourself questions that matter and discover the real answers. Various studies have singled out this process as the most effective solution to stress, depression, and emotional eating disorders.
If you find it hard to sustain your desired weight set point with diet and exercise, meditation may help you maintain those results. Becoming more at peace with your thoughts and feelings helps break the chains of guilt and anxiety that hold you back.
For information on health, mindset and movement follow me @NadiaMurdock