Mindful Eating tips for Healthy Weight Loss

• Pay attention while you are eating. Be aware of your environment, eat slowly, enjoy each bite – savor the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.
• Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving.
• Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
• Chew your food thoroughly. Try chewing each bite 30 times before swallowing.
• Stop eating before you are full. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them.
• Serve yourself a smaller portion and use small plates, bowls and cups. This will make your portions appear larger. If possible leave the table as soon as you are done. The longer you sit at the table, the more you will eat. If you are hungry later you can have a small healthy snack.
• Plan your meals and snacks ahead of time and don’t eat out of large bags or boxes. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Remember to only eat when you are truly hungry.