Healthy Eating Hacks for Mindfulness and Weight Control

MINDBODY

Aug 23

Have you ever found yourself in a negative cycle with food that you can’t seem to get out of?

We’ve all been there at one time or another, and the cycle itself can cause tons of anxiety around food while making weight control nearly impossible. It often starts innocently: a few extra treats around the holidays or to cope with a tough time at work, and before you know it you’re reaching for packaged foods constantly without even realizing it.

The best way to get out of this cycle, and start taking control of your weight and food anxiety, is to zero in on mindful eating while using mindfulness as a tool on your wellness journey.

SOUL VIA SOLE HEALTHY EATING HACKS — **What is Mindful Eating?**

Mindful eating connects thoughts, emotions, and sensations with eating. It means eating with intention, recognizing how you feel as you do so.
Put simply, it is the opposite of mindless eating.
For example, have you ever surprised yourself by eating an entire sleeve of Oreos while watching Netflix? At the end of one of these mindless eating sessions, you likely don’t even remember what the food tasted like or how you got to the bottom of the plastic bag.
On the opposite end of the spectrum, mindful eating involves being present while you eat, noticing the nutrients the food is providing to you, what it tastes like, and how you feel as you eat it.

If you’ve been caught up in mindless eating, you know how detrimental it can be to your mental health. That’s no coincidence - your gut health and what you eat has a huge impact on your mental health, which can make it even harder to dig your way out of the habit. You can read more about that here.

Here are a few ways how you can practice mindfulness, overcome food anxiety, and become more in-tune with your emotions while you eat.

Mindfulness & Healthy Eating Hacks:

Know Your Go-To Snacks
If you tend to eat mindlessly between meals, put together a list of go-to snacks and then keep them on hand at all times. Try keeping a savory and sweet option on hand so that regardless of what type of craving you get, you have an option that suits you - this will help keep you from reaching for something more processed.
Set Aside Time to Meal Prep
Meal prep can be a lifesaver when you’re busy! It can be difficult to set aside time to cook a healthy dinner each night. If you hate eating the same thing over and over, focus on batch cooking three or four items you can repurpose into multiple different meals. For example, you can meal prep a big batch of quinoa that can be used as a side one night, in a soup the next, and in an Asian stir fry another day.
Take a Moment to Reflect
While you’re eating, practice mindfulness. Take small bites, chewing the food completely. While you do, notice all five of your senses. What does the food look like? What does it taste and smell like? What’s does the texture feel like? What are you hearing and thinking while you eat? Doing this will force you to get present and notice how hungry or full you are actually feeling.
Learn Your Hunger Cues
Sometimes, it’s easy to get wrapped up in your food schedule, which might lead to you eating out of habit rather than hunger. Before you eat, take a moment to connect with your body. Ask yourself what is driving you to eat at this moment. Are you experiencing any hunger cues, like a growing stomach or issues concentrating? How are you feeling? Are you trying to cope with an emotion, like sadness or boredom? By acknowledging what is triggering you to eat, you can better understand whether you’re truly hungry or if there’s another root issue that you should address.
Have Compassion For Yourself
Above all else, be kind to yourself. The way people eat is incredibly personal. Your health journey is lifelong, so don’t beat yourself up over food. Instead, try to take on an approach of curiosity - use this time to learn about yourself so you can make your wellness journey a joyful one.