Do you ever have your breakfast on the go? Spend lunchtime at your computer? Watch TV whilst eating dinner? Eat cake in the office several times a day?
Doing something ‘mindfully’ means you are conscious or aware of it. Often in life we do not apply this to our eating habits and so end up overeating. Broken down, this is due to not paying attention to what we are eating and so not realising when we are full and eating too fast.
Ideally we would all sit down at a table to eat our 3 meals a day, but in todays busy society this isn’t always practical. Here are a few small changes you can make to allow yourself to eat ‘mindfully.’
1.Bulk cook: cooking food in bulk and then freezing it in portions has lots of healthy and financial benefits. However, in terms of eating mindfully it also limits you to eating that portion you have pre-frozen and so are not in danger of overeating.
2.Time yourself. A meal should take at least 30 minutes to eat, as it takes your body at least 20 minutes to realise it’s full.
3.Buy snacks in ‘pre-portioned’ sizes. For example, if buying crisps then go for the multi-pack rather than the large single bags of crisps, so that you have a trigger to not go over 1 portion size.
4. Get away from the office at lunch. It is important to not work through your lunch break as your concentration will be on your work/computer/colleagues rather than allowing your body to enjoy the food you are having and realise when you are full. Although half an hour break can seem detrimental to those with a large amount of work to do, the break will actually mean that you are more productive in the afternoon anyway.
5.Plan snacks. By planning healthy snacks at set times you will prevent yourself from getting hungry and then making unhealthy choices. After all, who wants an apple when you have been thinking of chocolate for the past 3 hours?