5 Simple Steps to Mindful Eating

In the modern era, most of us eat while multitasking: in front of the computer screen at work, scrolling on the mobile phone, or watching TV. Such eating, known as 'automatic eating', prevents us from experiencing the taste of the food and causes us to miss the body's natural satiety signals.

Mindful Eating is a method originating from the world of mindfulness, aiming to bring full attention back to the eating experience in the present moment.

5 Steps to Begin Practicing Mindful Eating

1. Eat screen-free: Turn off the TV, leave your phone in another room, and clear the table. Make the meal the main event.
2. Engage all five senses: Before taking your first bite, observe the colors of the food on your plate, smell it, and feel its texture.
3. Chew slowly and put down your fork: Try to chew each bite 15-20 times. Put your fork down on the table between bites to prevent rapid food packing.
4. Check your hunger level mid-meal: Pause for a brief moment halfway through the meal and ask yourself on a scale of 1 to 10: 'How full am I right now?'. Stop eating when you are comfortably satisfied (around 7-8), and not when your stomach is overly full and uncomfortable.
5. Eat non-judgmentally: If you choose to eat something less nutritious (like a dessert), do not beat yourself up. Eat it slowly, enjoy every bite to the fullest, and move on with self-acceptance.

Consistent practice of these steps will help you eat portions better suited to your body, reduce emotional eating, and rediscover the simple pleasure in food.