Zen and the Art of Weight Maintenance – Part 2

In Zen and the art of weight maintenance part 1 we talked about how you can use mindfulness to help you determine whether or not you really need to eat when you first feel that hunger signal. Today let’s look at how it can be used once you’ve determined that it really is time to eat.

So many of us feel starved for time today, and we tend to fit as many things as we can into any one time slot. As I’ve mentioned in another post, I’m a multitasker by nature. As it turns out though, mealtime is one time it doesn’t pay to multitask. You have probably had the experience of sitting down with your meal in front of a television set or at your desk at work. You begin eating, reach for another bite, and realize that there isn’t anything left on your plate. You could have sworn that you had only taken a bite or two; and you certainly don’t feel full or satisfied.

This kind of mindless eating can really throw off your fitness plans. If, on the other hand, you eat mindfully, not only will you feel more satisfied, but you may eat up to one third less than if you eat on the run or while doing other things. Your brain takes note of sitting and eating and registers it as a meal, leading you to snack less later on. And because you will feel more satisfied, you’ll be less likely to go back for a second helping if you don’t really need one

To Eat Mindfully, Sit Down At A Table For Your Meals And Snacks

To Eat Mindfully, Sit Down At A Table For Your Meals And Snacks

Eat Mindfully

To eat mindfully, all you have to do is serve your food up, take time away from other things, and sit down at a table for your meals and snacks. While you’re eating, pay attention to your food by focusing on how it tastes, smells, and looks; and pay attention to how your body feels as you are eating. Are you full? Are you still eating just because there is food left on the plate when you could just as easily slip it into a container to save for a later snack? If you notice that your mind has drifted and you are mentally writing a to-do list instead of focusing on the food, just go back to focusing on the meal at hand. (You will probably have to do this again and again… and again.)

If you change how you eat, you can effortlessly affect how much you eat. And, again, without having to do any calorie counting or feeling deprived. In fact, eating like this will very likely make you feel much more satisfied and you will begin to notice different subtleties about the foods you eat that you may have been missing. Food is one of the great pleasures of life and, when we are very focused on weight loss goals, sometimes that enjoyment can be forgotten. By giving your food the attention it deserves, you get to enjoy it the way it is meant to be enjoyed and you may eat up to a third less calories. That’s the kind of calorie savings that can really add up fast!