The Anti-Diet: 7 Steps Towards Mindful, Healthy Eating

By Laura Bady, Board Member, Registered Dietitian & Nutritionist

Have you ever been focused on your laptop or mobile device while eating a sandwich and wondered, “who took my sandwich?” Or found yourself sitting in front of the TV with your hand swimming in an empty bowl of M&Ms? One surefire way to gain weight is to be unaware of what you are eating. When we don’t focus on the act of eating, we can feel unsatisfied, causing us to feel continued hunger. Not only do our stomachs need to feel full, but our brains need to know that they have been fed, too. It takes about 20 minutes after beginning to eat for our brain to get the signal that we have eaten. And one can put down quite a bit of food in those 20 minutes. Hunger pangs and fullness are chemical responses that happen in the brain, not in the stomach.

Mindful eating is not a diet. Diets tend to be restrictive and difficult to sustain for long periods. Eventually, we go back to the old behaviors that allow us to overindulge. Mindful eating is not restrictive. Try not to label foods as bad or good. All foods are allowed. When we become more physically and emotionally aware of our relationship to food, we can begin to make small positive behavioral changes that lead to healthy results. Mindful eating helps free us of old routines. When we mindfully eat, we allow ourselves to be more in tune with what satisfies our appetites and what nourishes our bodies. Try these 7 steps and experience the pleasure of eating:

1. Just Eat

Avoid doing other activities while eating. Or at least stop for a minute or two and focus on eating in the present moment. Notice when you begin to feel full.

2. Relax

Relaxing while eating allows you to digest better and more effectively and gives the brain more time to receive the signal that you are getting full.

3. Smell It, Taste It, Chew It

Observe what you are eating. Make it a game while you are by yourself or with the people you are eating with.

How does the food look on the plate? Do the colors appeal to you? Describe the smell. Is it making your mouth water before you begin to eat? Take a bite and slowly chew. Describe the texture. Describe the taste.

4. Hunger Check-In

Put down your eating utensil in the middle of eating and ask yourself, am I still hungry?

5. Talk Nice

You wouldn’t call your best friend a failure if they gained two pounds while trying to lose weight. You would try to encourage them. Avoid negative self-talk. Be your own best friend. Negative talk can trigger overeating or stop you from eating when you actually need to eat.

6. Less Stress Equals Less Eating

Initially, stress can be an appetite suppressant, but continued stress can lead to over production of a gut hormone called grehlin, which stimulates the appetite, driving us to eat more. Explore stress-relieving activities. Make a list of activities you enjoy, such as reading comics, calling a friend that makes you laugh, taking a walk or run, riding a bicycle, yoga. And the next time you feel stressed, stop and take a deep breath, then pick a pleasurable activity on your list other than eating.

7. Reach Out for Support

Find friends with common positive interests. Enlist the help of trained professionals, such as mental health counselors, dietitians, doctors, and fitness trainers. Make one small change at a time to avoid the risk of feeling overwhelmed and sabotaging your goals. Behavior changes take time, so be patient and kind to yourself!