Mindful eating helps weight loss

 

 Mindfulness means paying attention in a particular way;on purpose, in the present moment and non- judge mentally.

 

Too often, in our busy working lives we rush our food,find something quick and easy to eat, can't remember what we ate, not chew or even drink enough. This can lead to long term weight gain and digestive problems.

Here's an very interesting article from Huffington post that helps you think about finding simple ways to tackle these problems so that you can become a conscious eater not a mindless one and finally start to really enjoy and remember what you ate.

http://www.huffingtonpost.com/2014/06/06/slow-eating_n_5419625.html?utm_hp_ref=healthy-living

"The review, published in the American Journal of Clinical Nutrition, included 22 different studies that examined food consumption through computerized feedback, human instructions, food texture and utensils used in eating. The results showed that eating slower is linked with statistically significant weight loss.

 

Nutrition experts shared their best tips:

 

  • Take a seat-don't eat on the go

  • Unitask- focus on what you are eating .stop multitasking- Forberg tells HuffPost.

  • Switch things up-stop between each bite, try eating with chop stick-Nutritionist Rochelle Sirota, R.D., C.D.N.

  • Socialize-“The more you chat, the slower you eat,”Joy Bauer, M.S., R.D., C.D.N.

  • Chew more,Julie Upton, M.S., R.D., CSSD recommends trying to chew for 15 to 20 seconds before swallowing. Leaning toward foods that actually require more chewing -- like veggies, fresh fruits and lean proteins, rather than softer casseroles, mashed potatoes, applesauce or ice cream -- can also help speed eaters slow down.

  • Avoid extreme hunger-Upton advises paying attention to your body. If you feel hungry, start planning what to eat, but if your stomach is growling and you have hunger pains, you've let your hunger go too far. Train yourself to start keeping track and listening to what your body's saying.

  • Eat shelled snacks-one study conducted by researchers at Eastern Illinois University found that participants consumed fewer calories from pistachios when they ate shelled ones versus un shelled. That means that shelled snacks kill two birds with one stone, helping eaters consume less and know when to stop.

  • Drink water before a meal-Bauer suggests setting down your fork and taking small sips between each bite to stay focused and regulate speed. Forberg recommends gulping down a glass before you even begin. “This really does help you fill up a bit,” she says. “When we don't feel as starved at mealtime, we eat more slowly."

  • Slow meal time down to 20 minutes-Bauer recommends setting a timer to help slow down your eating speed. Ideally, it should take at least 20 minutes to finish a meal, and using a kitchen timer can help retrain rushers until they've slowed down.​"

 

My Summary tips on mindful eating:

 

  • Take time to eat, sit down and don't eat on the go

  • Eat with friends /family,

  • Chew food well before you swallow ,try chewing your food 10-20 times e.g try more chewy food like fruit ,vegetables,lean meats,wholegrain food.

  • Switch of any distractions like the TV

  • Drink water before  eating

  • Don't rush your meals

  • Plan ahead

  • Eat 4-5 hourly main meals to control your hunger.

 

For Specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer 

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