Written by Pam Connolly, Fitness Instructor + Certified Nutrition Coach
"Becoming a more mindful eater helps us to control our appetite and ultimately eat the correct quantity and quality that best serves us to meet our mental and physical goals." - Pam Connolly
I hope you read and enjoyed my first two blogs on “Eating More Mindfully – Why Does it Matter?”
If not, I recommend that you go back and read those because this blog builds on the previous two.
As stated before, becoming a more mindful eater helps us to control our appetite and ultimately eat the correct quantity and quality that best serves us to meet our mental and physical goals.
Have you noticed yet how becoming a more mindful eater has carried over into controlling other parts of your life? If so, which part or parts?
Have you noticed yourself becoming more conscientious of eating more mindfully?
Tips and Tricks for Eating More Mindfully
#1: Avoid Talking with Your Mouth Full
In social settings, it has become a norm to eat and talk our way through our meals with our friends and family.
It’s not to say the entire table must stay quiet for the whole meal; just choose to not talk while you’re eating.
Focus your mind on two things instead: listening to the conversation that goes on around you and enjoying the taste of the food in your mouth.
Doing this may help you to be more mindful of more than just your food, even.
It may also stress the importance of listening first rather than trying to say what you think right then and there.
#2: Journaling Prompts: Evaluating your Progress
Once again, I encourage you to write down whatever thoughts you noticed when you get a chance.
In exercise 2, you analyzed what you discovered about your eating patterns with these helpful prompts:
What types of food do you eat (macronutrients, whole, processed, etc)?
Do you eat more of your calories in the morning, midday, afternoon, or evening?
How many drinks, when, and what kind of alcohol did you drink, if any?
How many drinks, when, and what kind of non-water drinks did you drink, if any?
What is your energy like before and after you eat meals and snacks?
Do you eat when you’re hungry, because you think you should, because it’s when you have time, you’re stressed, or because certain triggers (smells, presence, desire) lead to eating?
How do you feel when you’re done eating (satisfied, guilty, full, etc.)
Is your eating similar each day or does it vary from day to day?
What are the contributing factors to why you eat similarly or different day to day?
Do you notice if you eat differently at different times of the year (some crave different types of food in the winter vs. the summer, or due to different circumstances that happen in one’s life)?
Any other observations?
Analyze your findings from 2-3 of the prompts you want to change in Exercise 2.
Set an outcome goal and create a plan for the process.
Journaling/writing/typing this information out will help increase the likelihood of success!
#3: Recommit to your Why
Remember why you're doing this. Is it to boost your confidence for an upcoming event? Help you on a path towards healing? To be an inspiration to others?
The beauty about mindful eating is that it's a journey you will be on for the rest of your life!
Know that by being in the present moment, you will develop the skill of knowing what your body needs and when.
Your goals can change over time, but your deeper why will continue to provide you with the motivation to stay consistent.
Here are some ways to help with consistency on your mindful eating journey:
Re-evaluate every 1-2 weeks.
Adjust as necessary.
Ask for help or someone to be your accountability buddy!
#4 Positive Thinking Meditation
I invite you to join me in this 10-minute positive thinking meditation.
This is a simple and effective way to start your day with intention, so that you're making choices that reflect your values and goals.
Becoming a more mindful eater helps us to control our appetite and ultimately eat the correct quantity and quality that best serves us to meet our mental and physical goals.
One of the best things about this sense of control is that it carries over into controlling other parts of our lives!
I always welcome comments, questions, and/or suggestions.
Until next time! Thanks for reading!
Pam
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