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Health & Fitness

Mindfulness Matters

When I'm asked the "secret to weight loss," and I respond, "learning to eat when you're hungry and stop when you're full," I often get a look that says "you've lost your mind!"

In today’s high-tech, fast-paced world, we are often too busy to notice what is really going on around us.  With our phones at our fingertips, we’re frequently focused on texting, emailing, talking, playing the latest App, etc.  We may be distracted, disconnected, and sometimes seemingly disinterested from others.  Not only do we ignore the details of our surroundings, we tend to overlook what is actually happening within us.  We don’t necessarily eat when we are hungry, sleep when we are tired, cry when we feel sad, or slow down when we are doing too much.  We push ourselves to keep going, often ignoring the valuable clues our body naturally gives us and we just respond to external stimuli. 

So, how do we stop spinning our wheels and slow down enough to notice what we are actually doing?  The concept of Mindfulness can teach us so much about slowing down enough to pay attention to our world.  Mindfulness is deliberately paying attention and becoming fully aware of what is happening both inside and outside of you.  It is tuning into your body, your mind, and your environment with intention.  It is taking in all the information, all the clues, all the sensations and thoughts, without judgment or criticism.  Mindfulness can enable you to experience your life fully, without just letting the days pass you by.

Mindfulness can also be applied to eating and can play a significant role in changing eating behaviors and managing weight.  When I’m asked the “secret to weight loss,” and I respond, “learning to eat when you’re hungry and stop when you’re full,” I often get a look that says “you’ve lost your mind!”   “But what diet works best?”  “What about this cleanse?” “Isn’t xxx a bad food?”  “I heard you should only eat ___.”   “I shouldn’t eat after 6, 7, 8, right?”  Such dieting myths are endless as so many struggling with food are searching for the magic answer to successful weight loss.

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Think about it….When’s the last time you actually noticed what you were putting in your mouth?  Truly paying attention to the experience?  Recognizing each bite, the taste, the texture, the temperature, the overall sensation in your mouth?  Noticing how satisfied you were feeling throughout?  What would happen if you slowed down enough to notice what you needed and allowed yourself to eat without judgment, criticism, or guilt?   When practiced regularly, mindful eating will allow you to learn to feed your body in a healthy and balanced way, while also enjoying the eating experience.  When you become “tuned in” to when, how, and why you are eating, you can learn more satisfying tools to nurture your emotional needs while keeping food to satisfy physical hunger!

Tips for Mindful Eating:

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  • Ask yourself, “Am I hungry?” and “how hungry am I?” before you begin eating.
  • Choose a food that you will find satisfying.
  • Place a single serving of this food on a plate, in a bowl, etc.  (avoid eating out of containers)
  • Create a special place for eating by setting the table and sitting down to eat.
  • Notice your surroundings.
  • Eat without distractions (turn off the tv, put your phone aside, avoid eating in the car, etc…).
  • Notice the T’s – taste, texture, temperature, tempo (pace yourself).
  • Drink an icy beverage in between bites to help you to slow down.
  • Eat with your non-dominant hand.
  • Ask yourself, “Am I full?” and “How satisfied am I?”
  • Write about your experience.

 

For more information on Mindful Eating and overcoming emotional overeating, please visit www.beating-overeating.com or call Kerri Lazar, Ph.D., at (732)845-1111. 

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