ESPHow often do you eat while watching television, scrolling through your phone or working at your desk? When we're distracted, it's easy to eat too quickly or miss the signals that tell us we're satisfied. Mindful eating is the practice of paying attention to what, when and how we eat. It encourages us to slow down, enjoy our food and become more aware of our body's hunger and fullness signals.
Mindful eating isn't a diet. It's a simple practice that may help reduce stress around food and encourage a healthier relationship with eating. Here are six ways to practice mindful eating:
• Put away distractions. Turn off the television and set aside your phone so you can focus on your meal.
• Take a moment before eating. Notice how hungry you feel and take a few slow breaths before your first bite.
• Engage your senses. Pay attention to the colors, aromas, textures and flavors of your food.
• Slow down. Take smaller bites, chew comfortably and pause occasionally to enjoy what you're eating.
• Listen to your body. Notice when you're beginning to feel comfortably satisfied rather than automatically finishing everything on your plate.
• Start small. You don't have to practice mindful eating at every meal. Start with one snack or a few minutes of your next meal and build from there.
