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If you’re reading this from the US, chances are you’re officially OD’ed on turkey and all fixings by now.
December is here tomorrow, so warm homemade cookies, rich eggnog, overflowing charcuterie boards, and bubbly champagne could also be on the horizon.
The antidote to overeating, inhaling meals, and even skipping them altogether is to choose and consume food carefully. Note In keeping with our body’s hunger level, we fill it with mostly balanced, nutritious foods, and eat just until we are aware and satisfied to do so.
So, to prevent the gluttonous regrets that come January, here are three steps to eating more mindfully so you can savor, indulge, and enjoy without overdoing it.
Thank you for your continued support in 2023.
1. Watch your hunger, satiety (when and how much to eat).
To decide when and how much to eat, start by assessing your hunger. Rate your current level of hunger on a scale of 1 to 10 (1 is not at all, 10 is ready to nibble on your own arm when hunger is talking). Ideally, from the age of 5 he feeds the body when he is 7 years old. Meals are not ready for children under 5 years old. Anything over 7 is prone to overeating and dreaded ‘hunger’.
When you are thinking of eating, pause and notice the accompanying bodily sensations. Do you have a dent in your stomach? Do you have a burning, scratching, or slight discomfort? It is important to distinguish between true hunger and emotional emptiness. loneliness, anxietyWhen boring You can mimic the feeling of a hungry body. The more regularly you stop and pay attention, the more easily you will be able to distinguish between the two and see how many extra calories you were previously burning in this mostly unconscious way.
2. In general, follow the 80/20 rule (what to eat).
You can also learn to stop eating when you are 80% full. Okinawans call it Harahachibunmi.
Instead of finally saying, “Hmm, I’m full,” stay aware throughout your meal to determine if you’ve reached 80%. (hara hachi bun me — not only is it fun to say, but one of the habits researchers believe is that, as Dunn wrote, in areas of the world where populations live very long and healthy lives, I believe it contributes to the top position of Okinawans in the so-called Blue Zone. Buetner)
When you’re done eating, move your plates out of reach. This will make you want to continue gargling even after you feel full. If you find yourself moving toward the plate again, pause and find out why. Bored, anxious, or just habit?
Decide what to eat roughly according to the 80-20 rule. The other 20% are calorie-free, but worthwhile foods like brownies, a glass of rosé, and a hearty brie.
Whether you despise the edibles that come from the earth or have never come across a vegetable you dislike, start by adding or changing one to your repertoire. Even if it flips, don’t get overwhelmed all at once because your ultimate goal is 80%. The intention is to maintain this overall ratio over the long term, whether it’s next week or next year.
3. Eat Mindfully (Awareness and Enjoyment, supporting the other two dimensions).
Eat mindfully with awareness and enjoyment: Use your senses to notice the colors and shapes of your food.When Gratitude, take a look back at how the food was brought to the table. Inhale the aroma, chew the first few sips slowly, notice the temperature, and fully savor the flavors and textures. Notice the sensation of swallowing as the food moves through your throat.
If eating the whole meal seems too tedious, you can mainly focus on the first and last bites. Enjoy countless ingredients and cooking methods.
Be adventurous and curious about what you eat. Notice your energy levels after eating different types of food. You might be surprised that some people absorb the energy completely, while others help boost their energy for hours. Ultimately, a mindful diet can curb waistline growth and boost sustained energy in both body and mind. Worth it. Bon Appetit and Harahachi Bunmee.
(excerpt) Don’t forget to breathe: 5 minutes mindfulness for busy women(The Experiment Publishing, 2022)