Mindfulness and healthy eating
It’s the start of a New Year, and with it comes an abundance of New Year’s resolutions.
At the top of most people’s lists is the resolution to lose weight.
With our current lifestyles – juggling work, family life, social life and other commitments, it’s hardly surprising that many people quickly relapse into old habits.
Follow these steps for mindful healthy eating, and you can change the way that you think about food and achieve your healthy eating goals.
In this day and age, when for many of us food is available in abundance, it’s a good idea to get into the habit of being grateful for our food. We should all be grateful for the fact that we can enjoy three healthy meals every day.
Stopping to take note of this can help us to put into perspective what we are putting into our mouths. That’s a good starting point; being grateful for food means that we are much less likely to overindulge.
Make mealtimes count
If you look at your phone, newspaper or television whilst eating, this creates a mindless state that means that you do not notice what you are putting into your body. Put tablets and phones away and turn the television off. Sit down at the table whether you are alone, or with others.
Let yourself look forward to mealtimes and savour the experience. If you have children, teach them that meals are an important family time, where you can chat and enjoy spending time together.
Savour your food
Chew your food slowly, and savour every mouthful. This is all part of showing appreciation for what is on the plate in front of you. Be aware of the look, taste and texture of your food. Familiarising your sense of smell with the food before you eat can also help with digestion.
When you eat three meals a day – and eat slowly and consciously – you will enjoy your meals and feel more satisfied after each one. Put your knife and fork down between each mouthful. Once you are tuned in to your own body, you will find it easy to stop eating when you are full.
The video below can help you become more mindful in your every day life, helping you to become more present whilst eating:
Put the brakes on
Many of us are guilty of grabbing a quick unhealthy snack instead of a proper meal. The next time that you feel that you ‘need’ chocolate, crisps or biscuits, take a moment to think about why you feel this way. Remember, these cravings are natural, but you don’t have to react to them. Are you stressed? Bored? Anxious? Tired? Accept these feelings, and let them go without judgement.
If you are stressed or anxious, try some stretches or going for a walk to clear your head. If you are tired, listen to your body and meditate for a few moments or take a nap if you can.
Use the power of water
When you experience cravings, try drinking a glass of water, with a slice of fresh lemon or lime to give you a boost.
The following visualisation technique will help you to programme your mind to create a new habit of drinking fresh water each day.
Close your eyes and take a few slow, deep, circular breaths in through your nose and out through your mouth. Take time to relax your mind and body.
Now repeat the following affirmation to yourself over and over in a slow, rhythmical chant.
“I love the taste of pure, fresh water.”
As you affirm this, imagine crystal-clear water pouring into your mouth and down your throat, bringing a powerful feeling of refreshment. Feel the way that it cools your body and refreshes your mind
Taste the water in your mouth and really enjoy the feeling of drinking it.
After the first time you use this technique drink a glass of fresh bottled or filtered water and you will notice how good it tastes.
Repeat this affirmation and visualisation regularly. Whenever you drink water, affirm to yourself silently: ‘I love the taste of pure, fresh water’. Say it over and over and feel good as you say it. Each time you drink water, imagine the water trickling down your throat and into your system – revitalising and refreshing you.
Practising mindful eating habits will help you to lose weight in a healthy and happy way. You can do it!
All the best,
P.S. My range of hypnosis and mindfulness meditation recordings can help you to lose weight. Download these recordings now!