Yes, let’s straightaway get to the point and see how!

1. Slow Down To Let Your Body Catch Up

Eating at a turtle’s pace is probably the best way to allow your mind and body to communicate about the kind of nutrition you need. The body sends its satiation signal 20 minutes after the brain has put the white flag up, resulting in us overeating. Slowing our eating pace gives the body a chance to act in tune with the brain.

You could chew your food 25 times, feed yourself with the non-dominant hand, put your fork down after each bite, eat everything with chopsticks for a week (even a pack of chips!) to get started. 

2. Be Aware Of Your Body’s Signals

Too often we grab a bowl full of popcorn or an ice cream tub because we are stressed or bored or happy, even if we aren’t hungry. The point being we listen to our minds when it comes to eating and not to our body. Mindfulness is all about tuning into your body first. So the next time you grab a spoon and fork ask yourself if your stomach is growling or you are low on energy levels or feel a little light headed. And if the answer is no then put back what you picked till you hear a yes from your body.

3. Take Your Bites With Eyes Closed

Instead of Netflix and chilling the next time, just close your eyes when you grab a bite of that bucket full of ice-cream. Pay close attention to its taste, how it feels over your taste buds. Ask yourself if you like this taste. Chances are you are likely to quit sugar just after you eat like this for a few more times. 

Distracted eating often takes away the opportunity from us to mindfully attend to what’s rolling over our tongues. And we end up eating something more because it’s addictive (salt, sugar) and less because it’s something our body genuinely needs and understands.

Eat in silence to truly enjoy your meal.

4. Alter Your Eating Environments

Place your food on a plate so that you can actually see how much your eating. Munching out of boxes and packets doesn’t let us see how much we are eating of what. 

And the next time your family invites you to the dinner table, try accepting the offer. We tend to eat more when alone. When surrounded by people, not only do we develop healthier relations but also have an opportunity to share food and take cues from our dinner partner (and overeat less).

And that’s a few steps towards managing some mindfulness on your plate!