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Breakthrough Fitness

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Mindful Eating Tips For Fat Loss And Better Health

Hunger exists to keep us alive. But when it goes overboard or ignored entirely, your weight and health start to suffer. 
Having a better awareness of hunger and fullness is an important life skill. When you honor your hunger, you’ll notice it in the way you feel and perform. When you eat “just because,” you’ll feel that as well. 
Mindful eating can help avoid these pitfalls and also help you appreciate your meals more.
So how do you know that you aren’t eating mindfully?
  • Are you aware that you are eating even though you aren’t hungry?
  • Are you avoiding eating when you are hungry (because snacks are “bad”)?
  • Are you mindlessly snacking at work?
  • Are you skipping meals and eating super low calorie foods?
worried man stress-eating a donut
There is no downside to having better appetite awareness so let’s make it a priority to improve. These mindful eating tips will help you focus more on what your body needs to perform at its best.

Three Mindful Eating Tips

One simple change (although it might be easier said than done) is to stop eating too fast. Slowing down and eating mindfully is what the sports world would refer to as a “game changer.” This is a great place to start for fat loss and overall health.

Here are some ways to remind yourself to slow down during meals.

Eat with less distractions.

  • No phones, books, or magazines at the table.
  • Actually eat at the table and not in front of the TV.
  • Get away from your desk/work and just enjoy your lunch as the break it is supposed to be.

If this is something you can change, pick a meal and start chipping away at being more mindful.

Do something between bites.

  • Put down the fork. Also, if during your cultural upbringing you learned how to use a piece of bread as an additional eating utensil, put that down as well.
  • Take a sip of water between bites.
  • Spark a conversation with your family.

Pace yourself with the slowest eater.

  • If you are at a lunch meeting with a few people, keep pace with the person eating the slowest. Recently, I asked my six year old daughter, who sits next to me at dinner, to tell me when I am eating too fast. Having a squealing six year old say, “You are eating too fast, Daddy!” every few bites is a great reminder for me.

healthy-looking salad about to be eaten

Pay attention to what affects your eating speed.

  • Maybe you notice that you tend eat faster or not pay attention to what you eat during Book Club night (a.k.a. Wine Club) night. You can identify the Who, What, When, and Where of this habit to break it. Changing up the things you can control will help curb your speed eating.
    • Who – Your friends.
    • Where – The comfort of someone’s house—or your own house, where you are the hostess with the mostest.
    • When – A relaxing evening when the wine is flowing…
    • What – A spread of food set out for easy and fast consumption – finger foods, small bites, no utensils needed.
  • During the drive to work, you polish off an egg souffle (a.k.a. fat bomb) from Panera in five bites. That’s a quick blast of 520 calories and 35 grams of fat. Your gut starts gurgling because it’s in crisis mode trying to properly handle these five, roughly chewed, blobs of food that just came speeding rapidly down your throat hole.
    • What – An easily to handle all-in-one type item that is easy to devour.
    • When – In the car.
    • Where – On your way to work.
    • Who – Alone.
I just laid out four choices for eating slower and more mindfully. Which one do you think you could have the most success with right now?
Start working on improving appetite awareness with your next meal. There is no need to wait until Monday, after the Super Bowl or little Johnny’s birthday party. Start on the next meal and every meal thereafter. Just get a little better.
Keep moving,
Coach Dom