Mindful Eating

Do you ever eat so fast that you get hiccups from just inhaling the meal? Or maybe bite your cheek or tongue because you mistook it for food? Research has revealed that the very act of eating in a hurry may contribute to obesity. To slow down the pace, you need to practice mindful eating - which means using your senses to actually enjoy the food and making "choices that are satisfying and nourishing to the body," says Dr. Lilian Cheung, lecturer and director of Mindfulness Research and Practice in the Department of Nutrition at Harvard T.H. Chan School of Public Health.

Eating quickly is a problem because it takes time for your brain to register that you're full. As you eat and drink, your stomach fills, activating stretch receptors in your stomach. These receptors send satiety messages to your brain via the vagus nerve, which connects the brain to the stomach. Then, as food enters your small intestine, appetite hormones are released, sending additional fullness messages to your brain. This process doesn't happen immediately; it can take 20 minutes or longer for your brain to realize that it's time to put down your fork. Eating too quickly doesn't allow this intricate system sufficient time to work, making it easy to overeat without even realizing it.

One of the easiest ways to eat mindfully is to remove all distractions while you eat, including your cell phone. Distractions can shift your attention away from the actual act of eating, turning a meal into a mindless act. In addition, eating while you're busy doing other things robs you of the opportunity to fully enjoy your food, so you may not feel completely satisfied - and may keep on eating in an attempt to gain satisfaction. Try to notice and appreciate all the little details about your food. Engage your senses and think through all the details about your meal. Dr. Cheung recommends, "Ask yourself: what's on my plate? How hungry am I today? Is it too salty?" Notice the smell, the texture, and whatever other senses arise as you eat.

While eating, make time to chew your food thoroughly before swallowing. If you are inhaling your food, then you're probably not chewing it adequately. Chewing well not only assists with the mechanical digestion of food, but it also reduces how quickly you reach for the next bite. If you have a hard time taking the time to chew properly, try putting your utensils down after each bite of food. This simple action is a helpful way to build in more time while eating and improve your awareness of food textures, tastes, and all the senses activated by eating.

Use mealtime as a moment for reflection. You might think about the effort it took to get the food on the table. If you're eating potato chips, for example, you might "thank the universe for the right climate to have that potato, the manpower engaged in making it available, the transportation to get the chips to the supermarket," Dr. Cheung says.

As basic as it sounds, the practice of mindful eating is surprisingly powerful. In one small study reported by Harvard Health Publishing, ten obese volunteers enrolled in weekly mindful eating classes that focused on listening to their feelings of hunger and fullness. They also paid close attention to their cravings and emotions. Not only did the participants drop an average of nine pounds by the end of the three-month program, but they also reported less hunger, stress, anxiety, and depression.

Mindful eating involves paying closer attention to your food and how it makes you feel. Although easier said than done, it is important to slow down while eating and value a meal as its own experience, rather than having it be a time for rushing or distractions.