To experience optimal satisfaction and enjoyment from food without overeating, choose to eat “mindfully.” Mindful eating will make it possible for you to experience
difference between physical satisfaction and fullness so you will feel satisfied with smaller quantities of food. Just as important, learning to savor your food simply makes eating more pleasurable. Practice giving food and eating your full attention by using these strategies: •Hunger is best seasoning. Learn to listen to your body’s cues to know when to eat. Eating is most pleasurable when it is done to satisfy hunger.
•Don’t wait until you’re famished. One of keys to conscious eating is to keep your body adequately fed to avoid becoming overly hungry which increases chance that you will overeat.
•Choose food that will satisfy both your body and your mind. This is contrary to most of usual diet rules so it may be challenging at first. •Set table in a pleasant manner. Creating a pleasant ambience adds to enjoyment of eating and to your level of satisfaction.
•Eat without distractions. If you eat while you are distracted by watching television, driving, or talking on telephone, you cannot give your food or your body’s signals your full attention Consequently, you may feel full after eating, but not satisfied.
•Eat when you are sitting down. Choose one or two particular areas at home and at work that are only used for eating and eat only there. For example, do not eat while standing over sink, peering into refrigerator, or sitting in bed.
•Appreciate occasion. Appreciate atmosphere, company, or simply fact that you are giving yourself opportunity to sit down and enjoy your meal.
•Take a few breaths and center yourself before you begin eating. This will help you slow down and prepare to experience your meal.
