In today’s fast paced world, the act of eating is considered a necessity rather than a privilege. With long working hours, jam-packed day to day routines, and the everlasting buzz of technology, what we consume on a daily basis is often placed on the back burner. However, mindful eating is just as important as any other form of self-care.

This beginners guide will walk you through the transformative power of being present at the table and how you can achieve this by adjusting a few of your daily habits.

• Why eat mindfully?

• Better Digestion:

Research suggests that eating consciously and slowing down during meals can lead to better digestion in the long run. Reduced stress while consuming food allows the body to take its time while absorbing nutrients and reduces the occurrence of bloating, indigestion and conditions like IBS (Irritable Bowel Syndrome).

• Weight Management:

Whether you’re looking to reduce weight or gain it, mindful eating is a holistic approach towards weight management. When one is aware of the food they are eating, they are less likely to binge or overeat. Similarly, it is easier to gain weight when you are focused on what nutrients you are putting into your body. For example, if one wants to gain muscle mass, they would consciously eat more protein.

• Enhanced Satisfaction:

When was the last time you savored the flavors of a dish? Mindful eating invites one to enjoy the experience of eating. Rather than eating for the sake of it, the idea of a meal becomes one you look forward to. This also results in you feeling more satisfied with smaller portions of food.

• Gratitude:

Mindful eating also cultivates a sense of gratitude for the food we have. To think about where the food came from and the journey it took to arrive at our plate is a reminder to be grateful for the resources available for us. This mindset makes each meal more valuable and fulfilling.

Embarking on the journey of mindful eating is a long-term investment for one's body and soul, but the question is how does one start this journey? Keep reading for a few tips on how you can incorporate just a few habits into your daily routine to make your meals more fulfilling.

How to eat mindfully?

Put Away Distractions: Turn off the TV, put your phone out of sight, and try to sit in silence while you have your meal. Focusing on your meal without any distractions allows you to appreciate the meal and savor it, connecting your mind to your body’s signals.

Eat Slowly: Take your time while eating, chew thoroughly and put your utensils down between bites. This will give your body more time to digest and your brain more time to recognize when you’re feeling full, therefore reducing the chances of overeating. This practice will also help one fully experience the food’s flavors.

Control Portions: Start off your meal with smaller portions in your plate. You can always get more servings if you’re still hungry but starting off small results in less pressure while eating. This step is important to develop a healthy relationship with food, where one is not forcing themselves to overeat or restricting themselves from eating till they are full. Giving yourself the freedom to start small and having the option to add more helps develop this healthy mindset.

Listen to Your Body: Eat when you’re hungry and stop eating when you’re full. Your body is the best judge of your needs, so listen to it. This will also help you avoid eating based on your emotions.

Don’t Skip Meals: Going long periods without eating is not only unhealthy but also results in rash decision making when it comes to food. You’re more likely to pick an unhealthy food choice if you’re hungry. Therefore, it is important to either plan your meals before-hand or give yourself enough time to prepare a meal before you get delirious with hunger.

Easy Access to Healthy Foods: If you’re one to snack frequently, try to keep healthier alternatives to those finger foods you reach for so often. Rather than processed foods, like chips and cookies, keep healthier options like fruits and vegetables in the front of your fridge and cupboards. This will encourage healthier eating especially if you’re constantly on the go.

Keep a Food Journal: Write down every meal you eat and all your emotions related to that meal. Take notes on what you like and don’t like about the foods you’re eating, what flavors you taste and also what you notice about your hunger and satisfaction with the meals. You can also write down what times you ate, which type of food you prefer and how you feel by eating that specific meal at that specific time. Write down anything and everything that comes to your mind about your eating process, this is your journey! Reflecting on this process not only gives you a backlog on your mindful journey process but also reminds you to remain aware during your meals.

Remember that your mindful eating journey is a marathon and not a sprint. Most of these habits will take continuous repetition to adapt to and might not be easy at first, but don’t give up! This strenuous process will prove to be fruitful, so I encourage you to take the first steps and embrace each meal as an opportunity to truly connect your body to your soul, express gratitude and savor the flavors of life.

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