If you stop to think about it, eating is pretty much the number one thing you need to do to, like, be alive. But we’re just so busy that eating often becomes a thing we do while we’re doing other things. We eat at our desks or forget to have lunch all together. What do we lose when we eat that way? The flavors, the aromas, the experience, the joy. Here are some proven tips to help you eat more mindfully. You’ll end up eating less, and getting so much more out of it.
First off, slow down
Slow down. Taste the food before you swallow it. Revel in the flavors, textures, and smells of the bounty before you. Not only will you appreciate your food more, you’ll also end up eating less of it.
Focus on your food—which means no multitasking
Eating while working at your computer or binge watching a show diverts your attention away from your food and basically gives you meal amnesia. If you pay attention to your food you are psychologically more satisfied by it.
Put a reasonable portion on your plate, then back away from the serving bowl
Keeping serving dishes at least six feet away makes you stop and think before you go back in for seconds.
Using smaller serving spoon and smaller plates will help make portion control easier
If you use bigger serving spoon and 12-inch plate, you will put and eat more food because often we tend to eat with our eyes, instead of listening to our stomachs.
When serving yourself, fill the plate backwards
Traditionally we fill the main section of our plate or bowls with carbs, such as rice or noodles, first, but this leaves little room for protein and vegetables. Load up on veggies first, then lean proteins, and then carbohydrates.
If you’re dining out with friends, order first
That way, you won’t feel pressured to order an appetizer if you don’t want one just because everyone else is getting two courses, or suffer the eye rolls you might get if you order the kale salad when most people are getting a burger with fries.
Put down your fork between bites
This will physically prevent you from shoveling food into your face hole. It’ll also slow the whole meal down and encourage you focus on your current bite instead of immediately starting to build the next one.
While you eat, take a sip of water
Drink water between meals, and between bites. Even the slightest bit of dehydration can cause us to be tired and make poorer choices and even overeat. It slows down the meal, helps you feel more full and it will keep you from eating when all you really need is a glass of water.
Don’t snack straight from the package
If you’re digging your hand into a box of cereal, you have no way of judging how much you’re actually consuming. Fill a snack bowl and put the rest away.
Focus on what you have in front of you
Repeatedly telling yourself you can’t have a particular food will lead you to fixate on it, and possibly want it even more. Remind yourself of all the benefits you’ll get from the good-for-you-food you’ve chosen.
Don’t ignore your cravings
A small piece of dessert will not sabotage your hard work towards your goals. Cut the slice of chocolate cake in half and add some fresh fruit. Not only have you reduced the amount of calories and sugar, but also added in necessary vitamins and fiber.
Save the best bite for last
Do you just love chicken skin? Then cut a small piece, throw the rest out and eat it as your last bite so that you leave your meal satisfying your craving without overindulging.
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