Eating while scrolling on mobile, watching TV or working is now normal. This leads to overeating, unwanted eating to suppress feelings of anxiety or sadness, and digestive problems. The way to avoid this is to be careful while eating.
Mindful eating is a scientific approach that makes one aware of one's food-related habits. This not only helps in identifying the right hunger cues but also helps in avoiding emotional eating.
Emotional eating means that, whenever you eat, your focus should be completely on the food. It helps you recognize hunger and satiety cues. It values connection with food.
Thirst can also cause a feeling of hunger, but it is not hunger When you are actually hungry, you may notice signs like a rumbling stomach, lack of energy, or slight dizziness. Many times we mistake lack of water in the body for hunger.
In such a situation, drink a glass of water half an hour before meals. This can easily approximate actual hunger, but when you eat when you're stressed, bored, or sad, that's emotional eating. During this time, you often crave fried foods or sweets. In such a situation, while eating, ask yourself once if you are really hungry or if you want to eat because of thirst or some emotion.
Practice mindful eating this way Try to have a fixed place and time for eating. Sit up straight. Stay away from TV and phone during this period. Do not do anything else. This will help you to focus fully on the food.
Do not rush during meals. Chew each bite 20 to 25 times. It signals satisfaction to the brain better.
If you want, you can rate your hunger on a scale of 1 to 10. For example, give 1 point for extreme hunger and 10 points for a full stomach. Eat when you are at level 3 to 4 and stop eating when you reach level 7 to 8. Apart from this, pay attention to its color, texture and aroma while eating. It increases the enjoyment of food.
Digestive problems will reduce, health will improve. Eating mindfully will gradually improve digestion. Will be able to control the quantity of food. Will avoid overeating. The cycle of emotional eating will be broken. Avoid this disordered eating and the guilt associated with it.
Renu Rakheja is a renowned nutritionist and health coach.
@consciouslivingtips
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
