Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

1. Change your menu.

Falling into a rut is easy. Trying new foods, cooking styles, and cuisines will make you more mindful of what you put in your mouth.

2. Take small bites.

Big bites contribute to eating too quickly. This prevents you from truly enjoying your food. Reduce the size of your bites by at least a third and chew slowly to improve your focus at mealtime.

3. Put down the fork.

Set down your fork at least every two to three bites. This pause will slow your eating and create a more mindful experience.

4. Use chopsticks.

Forks allow you to scoop up large portions of food, but chopsticks restrict how much you can hold in each bite. It takes practice, but as you learn, you will become more focused on the details of the food you are eating, including texture, taste, and color.

5. Stay focused.

Avoid being distracted by thoughts of dessert, your next meal, or the snack you plan to have later. If you find this difficult, start making your meals more interesting and flavorful. Incorporate new foods with fresh ingredients that you look forward to eating.

6. Stop negative thinking.

Classifying food as good or bad and berating yourself for eating something unhealthy introduces negative thinking. Eating should be a pleasurable experience, not one that leaves you feeling guilty. Appreciate the positive aspects of your meal.

7. Use your table.

The car, couch, and desk create an environment that encourages multitasking, taking focus away from your meal. Use your kitchen table when eating at home. Dress it up with a vase of flowers and placemats for an inviting place to relax while you enjoy healthy food.

8. Reflect on your food.

Take time to think about the food you are eating. Consider where the food came from, what it looks like on the plant or in the ground, and who grew it. This creates a sense of gratitude. Appreciating your food is a key factor in mindful eating.

9. Take note.

As you chew, pay attention to the textures, temperature, flavor, and crunch of the food. You may discover new elements you haven’t noticed before, making your eating experience more enjoyable.

10. No need for speed.

Many of us are overscheduled and overworked, and we respond by rushing through task after task. Unfortunately, allowing mealtimes to follow this pattern leads to overeating. It also reduces satisfaction and your ability to listen to hunger cues. Slow down, focus, and stop when you are full.

11. Make it a meal.

Eating from a bag or box makes it difficult to track serving sizes. Regardless of what you eat, grab a plate or bowl and sit down. Measure out portions of crackers, dips, cheeses, nuts, and seeds. Not only does this give you time to consider your food choices, but it also helps you avoid overdoing your servings.

12. Take one bite.

Make an effort to take one bite of food at a time. Chew it slowly and swallow before picking up the fork and knife for the next. The textures and flavors will come to life — increasing how much you enjoy the meal.

13. Work for your food.

Serve peanuts and pistachios in the shell. Eat oranges and bananas that require peeling. Enjoy cherries and olives with the pits still intact. Removing the inedible portions during the meal will help you eat more slowly.

14. Sip your drink.

The liquids you drink during meals help you feel fuller. When you drink water or unsweetened tea, you can feel fuller without added calories. Additionally, stopping to sip a drink between bites slows your eating.

15.Stay in the present.

A television, laptop, or smartphone can draw attention away from your food, leading to mindless eating. Give yourself a 20- to 30-minute break from the screen to focus only on your meal.

16. Serve a pretty plate.

Take the time and effort to set out your meal in a way that makes you appreciate its appearance. Use a pretty plate or bowl, and add garnishes like fresh herbs or lime slices. Enjoy both the look and taste of your healthy meals.

17. Assess your hunger level.

When eating out, you have less control over portion sizes, so it is important to pay attention to your hunger level. Before your meal, decide how much food will satisfy your hunger and take the rest home for a later meal.

18.Eat a meal alone.

You may have a family to feed or coworkers who insist you eat lunch together, but dining solo from time to time can help you return to mindful eating. Whether it is a 15-minute breakfast or a solo dinner, dine quietly by yourself and practice mindful eating.

Sources

• Psychology Today - Mindful Eating
• Harvard Medical School - Mindful Eating May Help with Weight Loss

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.