Mindful Eating: It's Not Just What You Eat
Mindful Eating Strategies Proven To Help You Lose Weight
Youknowyou should savor your dinner slowly at the kitchen table, but honestly, it's so much more fun to eat it in front of the TV while watching Bravo. But if you're trying to lose weight, forcing yourself to focus on your food (instead of theReal Housewives) can pay off in a pretty huge way.
New research that looked at multiple studies on mindful eating found that participants ended up losing weight in every. Single. Study. Not only that, but people usually continued to drop pounds over a follow-up period.
That's key, say researchers, because while most people can lose about five percent of their bodyweight by following a healthy eating plan for a few months, they'll typically gain it back. But not if they're making an effort to eat mindfully!
While these tips weren’t part of the latest paper promoting mindful eating, they definitely give some solid advice. Honestly, you don't even need to read the entire guide eating mindlessly all the time—here's the tl;dr version:
1. Load up your plate with plant-based proteins, like beans.They're super-filling—so harder to over-eat.
2. Challenge yourself to make meals last at least 20 minutes.Slowing down helps you get in touch with your hunger and fullness cues—and if you look at it as a game instead of a mandate, you'll be able to have more fun with it. Some strategies that can help you get there: putting down your fork between bites and starting with a smaller serving than you'd normally get (you can always grab seconds if you're still hungry later).
3. Ask yourself if you want to eat because you’re stressedbeforeyou dive face-first into a bag of Cheetos.If you are, that's totally normal! But maybe try something else first—like yoga, journaling, or even just taking a few deep breaths—to see if that helps.
5. Don't eat when you're working, reading, or watching TV.No way around this tip. It'll take some practice and may feel weird at first, but it'll become easier with time—promise. Sorry,RHONY.
Video: Improve Digestion w/ Bitters & Mindful Eating w/ Josh Gitalis
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