To eat consciously you have to pay attention to eating habits, in addition to controlling the thoughts and emotions associated with eating food, structuring a diet intelligently will allow you to enjoy meals more and break any relationship that food may have with anxiety and stress.
To do this, you must be attentive to the signs of hunger that your body is sending you, eat consciously, abandoning the negative thoughts that can invite you to go to the pantry when in fact it is not necessary.
- Think that emotions influence what and how we eat.
- So we recommend that you be attentive right now.
- Moreover.
- A conscious diet is based on a careful and intentional diet.
- In order to notice and appreciate the food.
- In addition to being conscious.
- Of the effects of food on the body.
In fact, a study by the American Journal of Clinical Nutrition suggests that distracting or not paying attention to diet tends to make us eat more between meals.
This confirms that a conscious diet can help you lose weight, so if you care about your weight, paying more attention to what you eat can help you control the amount of calories you consume.
These are some of the habits that will allow you to eat consciously, keep in mind that this is not a restricted diet, it is just about following the sensations you feel when eating.
We usually listen to our minds first. However, as with many mindfulness practices, we can discover the perfect time to eat by keeping the channels of communication with our body open.
In this sense, we suggest that instead of eating when you receive emotional signals, which may be different for each of us, listen to your body before doing so, such signs may be: stress, sadness, frustration, loneliness or just boredom.
Does your stomach make noise, have low energy, or feel a little dizzy?
True conscious nutrition, in fact, is what is connected to the body by the hunger signals emitted by the body. You should know that mindfulness applied to food is of great help in recognizing patterns of behavior; while paying attention to the bodily cues associated with hunger and satiety.
Preparing meals in advance can help reduce unnecessary meals. Instead of preparing a meal at the last second, you can plan a meal for you, your family or friends, involving all food groups.
Planning regular meals helps your body have a regular diet. We do not recommend eating fast. Try to eat slowly, this will allow the body to process everything in you and try much more food.
Dishes don’t have to be very elaborate, the secret is to incorporate a variety of nutrients and textures Don’t forget to enjoy every bite!
“Hunger tends to produce immortal poems. In abundance, only indigestion and strangeness. ? -Hip-lito Taine-
If this seems to be a simple suggestion that shouldn’t even be mentioned, think about the number of times you’ve eaten while walking through the kitchen or paying attention to other activity.
For this reason, we suggest that you generally establish that you do nothing but eat when the time is right, so try to eat without distractions.
Trying to taste and identify all the ingredients of the food is another great way to concentrate on the present moment and eat with awareness.
Focus also on all the flavors you have in your mouth and how they interact with each other, in addition to the aromas and textures, this will be doubly beneficial: on the one hand, it will help you enjoy your food and, on the other hand, it will help you eat more slowly. An additional benefit of this technique is that it can also help you be more creative in the kitchen.
Therefore, we recommend that you try to identify each ingredient when you go to the restaurant, this can be a very fun challenge when you have not cooked the food.
The last habit we propose is that eating consciously is eating slowly, keep in mind that, among other benefits, this makes you eat much less during meals.
This is certainly because the brain needs time to record what it eats and to communicate with your body when it is full. In fact, it takes about 20 minutes for the brain to know it’s eaten enough.
Therefore, we recommend that you eat slowly and listen to your body when it is already satisfied. To make this possible, enjoy conversations with friends or family during meals.
In conclusion, we are sure that if you apply these habits to conscious eating, you will notice how your stress level will decrease, digestion and weight management will be enhanced.