7 top tips for mindful eating

Do you find yourself desperate for a break from all of the indulgence from the summer festivities?

It feels like a broken record repeating itself year after year.

Delicious rich festive foods, lots of socialising counteracted by stress; it’s the perfect party cocktail for overeating. 

However, you can still enjoy a variety of different festive foods and drink over the holidays without going totally overboard.

Eating mindfully rather than mindlessly allows us to remain in control and not undo all of the good work you’ve put in throughout the year.

Make sure you’ve got yourself covered with these simple tips from Kellow Hypnotherapy to leave you satisfied yet not stuffed this 2021:

1. Eat 3 meals a day

Don’t skip breakfast. The biggest mistake to make is ‘bank calories’ for a sumptuous evening meal by not eating earlier in the day. Not only does it help to regulate your metabolism but you won’t be so hungry in the evenings which can lead to overeating.

2. Choose the foods that you like

Make sure that whatever you’re eating, you enjoy. If potatoes are just filler food or you don’t relish relish, then don’t eat them. This will help you to enjoy your foods a lot more and make it easier to stop eating once satisfied. 

3. Use all of your senses

Choose the most appealing foods to look at and notice the way they smell. Really savour each bite of the food. Hold it on your tongue for a moment and notice the flavours, is it sweet, or peppery? Feel the textures and how it crunches in your mouth. Not only will this help to slow down your eating, but will also help you to enjoy your food a lot more. 

4. Recognise Head Hunger vs True Hunger

Check in with yourself and notice how you feel when you are hungry. How does feeling ‘slightly hungry’ differ from ‘starving’.

A good way to differentiate is Head Hunger comes on in an instant ie ‘I’ve just finished a report, I’m going to see what’s in the cupboard’ or ‘that was a stressful day, I’ll treat myself to something sweet to eat’, whereas true hunger builds up over a period of time starting off with those little twinges in your stomach. Ask yourself, am I hungry or am I bored/stressed/tired?

5. Keep a healthy mindset

Treat yourself as you would treat others. With compassion, kindness, resilience and courage. Remember you can still be a bit lenient on your eating without bingeing on all the snacks. Remove guilt around food and give yourself permission to eat ALL foods just in moderation.

Give yourself a break and know that if you do stumble you are still moving forwards.

6. Recognise the ways you sabotage yourself

It’s that little unhelpful part of you that thinks it’s doing its best job but is really sabotaging. You probably know all of your cues and triggers but get caught out by them. Prepare, acknowledge and challenge them.

Question “Am I really hungry or am I bored, sad, stressed or guilty?. Instead of thinking “I have no willpower, I can’t do it” say “I realise I’m over eating” or instead of “I’ve ruined it all, I may as well go hard out” try “Just because I’ve had a crappy morning doesn’t mean I can’t have an amazing afternoon.

Remember, you can’t turn back the clock on what has happened, so you may as well acknowledge it and move on. 

7. Plan for your triggers

Putting a plan in place means you are less likely to reach for food at times heightened times of emotion throughout the coming weeks.

If you are stressed, what could you do instead? Maybe a walk or some other activity.

If you are feeling down, do you have a friend you can call or perhaps watch a feel-good movie? Knowing the alternatives to food in advance means that you are prepared should these triggers occur. 

If you are looking for a little extra support, you can download Kellow Hypnotherapy’s free Stop Snacking MP3 to help you enjoy a healthier lifestyle without snacking in between meals.

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