5 Tips for More Mindful Eating
If you’re not up for tracking calories, macros or points, try this.
When it comes to weight loss, it’s easy to fall into a trap of “all or nothing” thinking. In the minds of many, it’s either a total lifestyle overhaul or continuing on a path of unhealthy choices: there is no in-between. I argue that you are capable of making small adjustments to your daily habits that add up over time, and I’m a big believer in the mantra, “Just Start Somewhere!” There are plenty of people who feel too overwhelmed to make huge changes to their nutrition and exercise habits all at once, but can still get started on a path toward a healthier lifestyle by making a few simple changes. Here are my easiest and highest impact tips.
- Use a Plate.
It’s amazing how many calories we consume during moments of unawareness because we’re grabbing handfuls of snacks out of the bag or box. If you don’t want to be bothered with measuring portions, take a baby step by eating food only from a plate or bowl. This simple shift forces you to make a conscious choice and pay a little bit more attention to what you’re eating. Often, the result is consuming fewer calories over the course of the day, without any measuring or weighing your food.
If you find yourself overeating certain snacks, go a step further by pre-measuring single servings into sandwich size ziplock baggies at the beginning of the week. You’ll probably think twice before grabbing a second individual serving, and be a lot more mindful than you would be while grabbing another handful straight from the bag while standing in your pantry!
2. Put Your Fork Down.
You may have read before that it takes time for your brain to realize your stomach is full, and that’s why dieticians often recommend eating slower to consume fewer calories overall. Many people eat more calories than they need to feel satisfied because they eat quickly and their brain doesn’t have time to catch up.
This Harvard Health study explains, “Scientists have known for some time that a full stomach is only part of what causes someone to feel satisfied after a meal; the brain must also receive a series of signals from digestive hormones secreted by the gastrointestinal tract.” If you’re a fast eater, the suggestion to slow down is easier said than done. Try putting your fork down between bites as a simple physical reminder to intentionally eat slower. It’s also helpful to commit to sitting down at a table to eat, as we tend to rush meals when we’re munching while standing at the counter or multitasking.
Focusing on your meal is another helpful habit. Instead of zoning out and watching a show or scrolling social media while you eat, turn off the tech and pay attention to your body’s signals. With these simple adjustments to your eating habits, you may realize that you’re feeling full long before your plate is empty!
3. Dip Differently
Dressings, dips and sauces are notoriously high in calories and fat. A seemingly innocent salad can contain more calories than you burn in an entire day if you cover it in dressing, and a handful of raw veggie sticks can rival the calories in a Big Mac if you pair them with a decadent creamy dip!
In a restaurant, always order your dressing on the side so you can control your portion. At home, take a look at the nutrition facts on your dressing or dip container and drizzle accordingly. For salad dressings, try dipping your fork into the dressing before taking a bite from the salad bowl. You may be pleasantly surprised how much flavor you get from a smaller amount of dressing! Another easy trick is to ask for extra lemon wedges in a restaurant, and use the lemon juice to dilute a creamy dressing. Lemon juice is nearly calorie free and adds a citrusy zing that complements most salad dressings, and diluting the dressing means fewer calories in each bite!
4. Drink Up!
When you’re feeling ravenous, you may be mistaking thirst for hunger. “Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids,” says Alissa Rumsey, RD, spokesperson for the American Academy of Nutrition and Dietetics in this article on health.com. To avoid dehydration, begin your day by drinking a large bottle of water and continue to stay hydrated throughout the day.
If you’re feeling hungry and you haven’t hydrated in a while, try drinking a glass of water and waiting about twenty minutes to evaluate whether your feelings of hunger were actually just thirst.
5. Get More Bang for Your Nutritional Buck.
It’s a common misconception that the only way to lose weight is to eat less food. Actually, you can lose weight by eating more food than you’re used to; you just have to choose foods that are lower in calories for larger portions, sometimes referred to as “low energy density foods”.
Great news: most lower energy density foods are as beneficial to your health as they are to your weight loss goals. As this article published by the Mayo Clinic concludes, “Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.”
If improving your health through better nutrition is one of your goals, you’ll be pleased to learn that many foods proven to fight disease are also low energy density foods. Those that are higher calorie, such as walnuts and salmon for example, are worth the calorie spend in my opinion due to the positive impact they have on your overall health. For a list of these nutritional superstar foods, check out this article on Everyday Health.
Final Thoughts
Instead of seeing health and weight loss as an “all or nothing” concept that requires a strict diet plan, try incorporating these simple shifts in your daily habits to see results.
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