6 Tips for Mindful Eating During the Holidays
Approaching holidays is always regarded as an exciting and happy time when we get to be around friends and family. Celebrations are always marked by feasts, where everyone gathers around the table to enjoy food and talk to each other. However, some people might face a problem of overeating, and what seems like a minor issue can cause severe physical discomfort and emotional distress to the person.
Practicing mindful eating can help you stay connected to your body, avoid stomach discomfort and enjoy food-related celebrations without feeling guilty.
What is Mindful Eating?
Mindful eating or intuitive eating is a technique that helps you manage your eating habits better. Living in a highly industrialized world, we have abundant food choices, and we sometimes forget what to prioritize in our meal intake. Food is not only a fuel in our lives but also an emotional reward or a stress-coping mechanism. This can lead to distortion of eating habits, which can cause overeating or, in bad cases, chronic obesity (1).
Mindfulness is a form of meditation that makes you aware of your emotions and physical sensations. This approach helps you recognize when you feel full from the food, distinguish physical and emotional hunger, and gain control of your cravings (2).
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Why should I try mindful eating?
Mindful eating offers a range of benefits that go beyond simply controlling your diet. One of its key advantages is its ability to promote healthy weight management by helping you recognize when you’re starving and full, reducing the chances of overeating (2). It helps address binge-eating tendencies, which usually is an emotional trigger response.
Mindful eating encourages reflection on one's relationship to food. Understanding the difference between physical hunger and emotional hunger can help prevent eating out of stress, boredom, or habit (3).
This practice also encourages a more positive and guilt-free relationship with food. Instead of labeling foods as “good” or “bad”, mindful eating focuses on enjoying meals without judgment, creating a balanced and satisfying approach to nutrition. It also improves digestion, reducing the discomfort that food can cause, like bloating or indigestion.
Mindful eating enhances overall well-being by encouraging healthier eating habits and bringing more enjoyment and satisfaction to your meals. It’s a long-term approach to building a sustainable, balanced lifestyle that prioritizes physical health and emotional awareness around food.
6 Tips for Mindful Eating
Here are some practices that will help you eat more mindfully and help to avoid overeating.
Follow Balanced Diet
While there is no bad or good food, you should consider the nutritional value of your meals. Add enough fiber and protein to your diet to keep your body full for longer, and include healthy fats for sustained energy. The balance can help you avoid cravings and reduce the chances of overeating.
Remove Distractions
While eating, try to step away from the TV, computer, or work. Eating in front of screens or other distractions can lead to excessive eating, as you are not aware of your level of hunger and portion sizes. Try to focus on flavors and enjoy the food you’re consuming.
Ask Yourself why you are Eating
Before you eat, take a moment to reflect on why you’re reaching for food. Are you genuinely hungry, or is it a response to emotions like stress, and boredom, or is it a habit? Recognizing your hunger cues and emotional triggers can help you make more intentional choices and prevent eating out of impulse or feelings.
Start with Smaller Portions
The feeling of hunger can be very deceptive, especially when surrounded by tempting food during celebrations. Starting with smaller portions allows you to manage your hunger without overeating. You can also use smaller plates, as we usually try to fill the whole space with food, without even realizing it.
Eat Slowly
Chew your food thoroughly and enjoy every bite of your meal. Eating slowly gives your body time to send signals of fullness to your brain, helping you recognize when you’ve had enough food and therefore avoid excessive overeating.
Focus on your Feelings
While enjoying your meal, try to stay aware of how your body feels. Pay attention to signals of hunger, satisfaction, or fullness, and allow these cues to guide your eating. Stay mindful of whether you're eating because you're starving or simply out of routine. By staying connected to your body’s responses, you can stop eating when you feel comfortably full and develop a healthier relationship with food (4).
Conclusion
It’s important to remember, that there is nothing wrong with overeating during the holidays, and you shouldn’t feel guilty about it. Incorporating mindful eating practices into your daily life is a journey, and can’t be done in one day. The goal is to build a healthier relationship with food by being present, listening to your body, and enjoying your meals. Over time, these habits can lead to more balanced eating patterns, greater satisfaction, and a stronger sense of well-being.
By: Irina Popova
Edited by: Kateryna Kovalchuk
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