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How do I know how much to eat? The art of Mindful Eating!!

How do I know how much to eat?

Many of us face this issue where we don’t know when to stop eating. There was a time when I used to eat without knowing how much and what I was eating. I used to count on food for all my emotional issue. The worst was that after a while I started counting on food for all kinds of emotions. When I was sad it was lots of cheesy food and sweets for me, when I was happy it was social eating. These mindless eating habits built over time.

So what do you do?

This is a tough one, but the solution to this is pretty simple. The first most important change I brought in my lifestyle was that I started paying attention to things, in order words I became more mindful of things I around me and the things that I do. Being more aware of things helped me learn the points that triggered my mindless eating. I also learnt the concept of “Mindful Eating.”

Mindful Eating does not mean to eat slowly or chew your food for longer time. Mindful Eating.

So what is mindful eating?

Mindful Eating has its roots from Zen form of Buddhism, which simply means


The act of being conscious of the moment, at that very moment means being mindful. Paying attention to the thoughts, feelings, colours and sensations while being in the act of eating makes you conscious of what and how much you are eating. But yes it doesn’t happen overnight. It takes practice and lots of hit and trials to make mindful eating part of your lifestyle. Once you start being aware of your eating habits you start paying attention to -

  • Why and when you feel like eating

  • What emotions trigger the act of eating.

  • What you’re eating, and what kind of food options you mostly depend on.

  • The look, colours, aroma, taste of the food you’re eating.

  • How your food makes you feel as you taste it, chew it and digest it.

  • You start seeing food for what it is, a means for your body to function

  • You become aware when your body feels full and start eating the right quantities

  • When you know where your food comes from

  • Your emotions during and after eating.

  • Where the food came from, who might have grown it, how much it might have suffered before it was killed, whether it was grown organically, how much it was processed, how much it was fried or overcooked, etc.

How do you start?

To begin, choose one meal during the day at which you are at ease and start implementing these habits into that meal. Slowly increase the number of meals.

But be patient with yourself because nothing good comes easy.

Start by these simple steps -

  • Eat more slowly and don't rush your meals.

  • Chew thoroughly.

  • Eliminate distractions by turning off the TV and putting down your phone.

  • Eat in silence.

  • Focus on how the food makes you feel.

  • Stop eating when you're full.

  • Before you eat ask yourself if your food choices are healthy

  • Be conscious of the feeling of being full before you eat any more

So start being mindful of small things in your life and before you know it will be part of your life. Changes always start small. So start living your life, to the fullest!!

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