10 tips for conscious eating to put into practice at parties

“Mindful eating” makes you enjoy meals better and avoid overeating

The holiday season is a time of year characterized by a tendency towards excess. It’s hard to resist the celebratory parties and treats that remind us of childhood, and unless you spend New Year’s Eve at a spa, you’re likely to gain a few pounds by New Year’s Eve.

Although most experts advise against setting ambitious goals during the holiday season, practicing “mindful eating” can help you enjoy meals more, avoid guilt and overeating, and at the same time establish a stronger relationship. healthy with food.

What is “mindful eating”

The concept of mindful eating involves tuning into your food, body, and thoughts during meals. This allows us to better appreciate the sensory experience of eating, perceive the signals of hunger and satiety and come into contact with the sensations associated with certain foods.

The technique, which originates from mindfulness meditation, has been shown to be effective in curbing harmful eating habits and promoting healthier eating behaviors. A review of studies found that practicing mindfulness reduced episodes of binge eating and impulsive eating, as well as increased physical activity among study participants.

Conscious eating during the holidays

Another analysis revealed that, in addition to losing weight, most people who practiced mindful eating did not regain the pounds they lost over time, unlike what happens with other weight loss methods.

But how, exactly, can you practice mindful eating at this time of year? Below are some tips for incorporating mindfulness into your meals.

1. Recognize the signs of hunger

Do you feel tired, lethargic, nauseated or dizzy? Is your stomach growling and your mind wandering about food, making it difficult to concentrate on homework? These can all be signs of hunger that are often ignored. It sounds simple, but recognizing the true sensation of hunger can help you eat more mindfully.

2. Sit down to eat

It’s easy to lose track of how much you’re eating while snacking at the party table or eating leftovers while standing in front of the open refrigerator. Sitting down to eat, however, helps us connect with the experience, allowing us to better evaluate how much time passes and to pay attention to what we are eating and why. Getting distracted by screens is another way to lose control of hunger and satiety signals, so it’s important to stay away from them during meals.

3. Breathe Pdeeply

Take a deep breath before eating. This can increase the level of awareness during the meal. Breathing correctly puts us in tune with our body and with the present moment. This allows us to appreciate our surroundings, better understand our emotions and thoughts, and respond to hunger cues without acting on impulse.

4. Focus on ANDstimuli Ssensory

Take the time to appreciate the aroma, flavor, texture and temperature of the food. Stop to evaluate the food during the meal, the same way connoisseurs appreciate wine. Identify the flavor you like best, or enjoy the softness of the bread. This exercise helps avoid the automatic eating mode that often leaves us full.

5. Keep the same routine

Treat holidays and holiday events like any other day of the year when it comes to following your usual eating routine. Don’t skip meals to “save” calories for a holiday meal, and be sure to include nutritious, satisfying snacks throughout the day between meals. Skipping breakfast or lunch to prepare for a celebratory dinner can increase the likelihood of eating out of control and beyond satiety.

6. Prepare the takeaway dish first

We tend to overindulge in foods we only eat once a year. So before you start your festive meal, pack everything you think you’ll want to enjoy later. This helps you remember that this isn’t your last chance to enjoy holiday fare, reducing the pressure to overeat.

7. Practice coping mechanisms

Reuniting with family members you rarely see can evoke emotions ranging from sadness to anger. And emotional hunger is a normal human response. Therefore, recognizing when the eating experience is not pleasant can help you understand whether you are eating for the right reasons or in response to some feelings. Eating to deal with emotions is rarely satisfying and often leaves negative emotions still present, accompanied by guilt or self-criticism. It may be helpful to practice coping mechanisms before the celebration, which include deep breathing exercises or meditation.

8. Slow down

It may take some time for your stomach to send the message to your brain that you are full. Eating slowly helps avoid overeating. Put utensils to rest while you chew or take breaks between bites. This helps you enjoy every bite and allows you to stop before you overindulge.

9. Enjoy your favorite dishes

Part of mindful eating is allowing yourself to enjoy your favorite dishes, even when the foods you love aren’t considered healthy. Eating that cake you love with a positive mindset will provide a more mindful and enjoyable experience.

10. Seek balance

If possible, include a good combination of starch, protein, fat and fiber in your meals. And leave the desserts only for a good dish later. For example, if you eat pasta, add protein and vegetables, if available. This also helps achieve satiety.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.