Mindful Eating Tips For Sustainable Weight Loss and Work Life Vitality

Mindful eating is a practice of being aware of your physical and emotional sensations while eating, and making conscious choices about food.  Mindful eating can help you become aware of your body's signals of hunger and fullness, and make better food choices for better overall health and weight loss. Here is a useful hunger scale to start noticing how you feel before, during and after eating.

Practice  1

Before eating, notice how hungry you feel based on the hunger scale shown. Are you at 3? 4? Maybe you are at 2? When you stop eating, check in on how how you feel. Did you stop at 7, 8 or maybe at 10? How about after 20 min? Where are you on the hunger scale 20 min after eating? 

Practice 2

Next, Try picking one meal and notice how you feel after eating different types of foods each day. You could start with breakfast. Eat a high carb, high sugar, low protein breakfast one day, then a high protein, low sugar, low carb breakfast another day and see how you feel as the morning marches on? How's your mood? How does your stomach feel? What's your energy level like? 

Practice 3 

Practice mindful eating by turning off your computer and TV, putting away your smartphone.  Take the time to savor your food, chew slowly, and pay attention to the flavors and textures of the food for your next three meals. What did you notice?

Scale Source: my-bmi.co.ukMi

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