We all experience moments of indulgence that lead to overeating. If that happens occasionally, don’t worry. If it happens frequently, you may wonder if you have an overeating problem or “food addiction”. Before worrying, be aware that neither is considered an official medical diagnosis. In fact, the existence of food addiction is hotly debated.
“If it is present, food addiction will be caused by actual physiological processes, and if you do not have certain foods such as those containing sugar, you will experience withdrawal symptoms. But that’s a lot different from saying you love sugar. It’s hard not to eat. “
Many people unknowingly eat too much and don’t notice until they finish their meal. Here, mindfulness exercises help you stick to the right amount.
But if your thoughts on diet interfere with your daily functioning, she urges you to seek professional help. Your GP is a good place to get started.
What is a careful diet?
Mindfulness is the observation of the input that is present and sensuous at that moment. At mealtime: “Think about the look, taste, and smell of food. How do you feel about it? What kind of memories do you have? How do you feel?” Burton Murray asks.
By paying attention to your diet, you can slow down the dietary process, pay more attention to your body’s feelings of hunger and fullness, and avoid overeating.
“Not only can we go through the automated process of looking at food, taking food, and eating food, but we can also take a step back and decide what we are eating,” says Burton Murray.
Prepare yourself to succeed by being careful when you eat:
- Get rid of distractions. Turn off your phone, TV, or computer. Eat in a quiet and tidy space.
- Take your own pace for a 20 minute meal. Chew the food slowly and place it while chewing the fork.
More Mindness Exercises to Try
Practicing mindfulness while not eating sharpens the “muscles” of mindfulness. There are exercises to do this.
- Concentrated breathing. “Inhale and exhale slowly. Every time you inhale, you get hungry. Every time you exhale, you get hungry,” Burton Murray explains. “It works on the diaphragm, which connects to the nerves between the brain and intestines, and promotes relaxation.”
- Progressive muscle relaxation. In this exercise, one major muscle group is tightened and released for 20 seconds at a time. Notice how the muscles feel relaxed when the contraction is released.
- Please be careful and take a walk for only 5 minutes. “Use your senses to capture your surroundings,” suggests Burton Murray. “What color are the leaves? Where are the cracks in the ground? What about the smell of the air? Do you feel a breeze on your skin?”
- Practice yoga and tai chi. Both of these ancient martial arts practices include a focus on deep breathing and bodily sensations.
- Keep a diary. Make a note of the details of your day. Be sure to include what your senses have taken in: the sights, sounds, scents you have experienced, and the textures you have touched.
Don’t worry about trying to be careful all day long. Start from the moments here and there and build gradually. The more you pay attention to throughout the day, the more you will pay attention to when you eat. And you may find that you can make better decisions about the food you consume.
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