5 Tips for Mindful Eating

I was eating lunch this week with someone whose eating was in hyper speed. They honestly barely breathed between bites and their fork didn’t touch the table until their plate was completely clean. I felt myself eating faster and had to consciously slow down.

During the post-meal conversation this person admitted to struggling with their weight.

Eating fast and weight management are in fact linked. It takes 15-20 minutes after eating for your brain to register your fullness level and know whether you’re still hungry or not. You are more likely to overeat if you don’t take this time. Further, a large part of the satisfaction we get from eating comes from the non-eating parts of the meal.


Follow these tips to get the most out of your meals and manage your weight:

1. Come to the table hungry (not starving). You will have the cues of hunger as well as the cues of when you’re getting full. If you are not hungry when you sit down to eat, there will be no cues to stop eating thus more likely to overeat.

2. Stop distracted eating. Multi-tasking while eating increases the risk of overeating as your attention is not fully on your satiety levels.

3. Check out your meal. What does it look like? What does it smell like? By taking in the whole experience you prepare your body for eating and increase your satisfaction.

4. Savour the first bite. Research shows the first 3 bites of a meal taste the best and give people the most satisfaction. Therefore if you are not present to the first few bits, you will need to eat more and more to get the same level of satisfaction.

5. Chew your food. (and put your fork down between bites so that you have time to chew, taste and swallow before you take the next bite.) This not only helps with satisfaction but with digestion as well.

April 10, 2012
Revive Wellness