Five Essential Tips For Mindful Eating

Apply strategies to overcome the mealtime challenges. Jean Tong, Nutritionist with Halley Medical Aesthetics, offers five mindful eating tips.

“You are what you eat” is a familiar phrase for many people. Implying the notion that food plays a major role in our well-being and our physique. It also suggests that we be mindful of what we consume. There are many recommended guidelines when it comes to eating right but adhering to them is a real challenge. But like most things in life, there are strategies you can apply to overcome the mealtime challenge, and Jean Tong, Nutritionist with Halley Medical Aesthetics offers five mindful eating tips here.
 

Mindful Eating Tip #1: Use a smaller plate

Most of our social gatherings take place over food. Whether we are meeting up with friends, colleagues or relatives over the weekend, we usually meet at a restaurant, cafe or we would have a family member cook up a feast. Food plays such an important role in our social life that if you’re trying to be mindful of what you eat, it can be quite a challenge.

We recommend that during social gatherings where you know a big meal will be served, one tip would be to consume your food in small portions, and you achieve this by using smaller plates. Research shows that we tend to eat 81% more when presented with a large amount of food. By using a smaller plate, you will have less food on your plate and hence eat less.
 

Mindful Eating Tip #2: Chew slower

You can also exercise portion control by simply chewing your food slowly. It takes about 20 minutes for the brain to register that you are full. According to researchers, another bonus of chewing slowly is that people who do tend to eat 201 kcal less a day!
 

Mindful Eating Tip #3: Eat your favourite foods but eat in moderation

Going on a weight loss journey doesn’t mean you have to be miserable by avoiding all the food that you love. If faced with a great variety of food like at a buffet, choose one or a few of your favourite food to eat instead of eating everything offered to you. The general rule of thumb for weight maintenance is for calories intake from food and beverage to be in balance with calories used up by our bodily needs and physical activities. So yes, go ahead and have a bowl of carbonara pasta so long as you eat within your body’s calorie count for the day and that you expend just as much calorie through exercise.
 

Mindful Eating Tip #4: Have smaller but more frequent meals

This is part of portion control. It is always better to have small frequent meals to prevent indigestion. Big meals stretch your stomach and increase upward pressure where the oesophagus meets the stomach, leading to indigestion and gastric reflux.
 

Mindful Eating Tip #5: Stop eating when you are three-quarter full

Take your time to enjoy the meal. Slow down your eating pace to give your stomach enough time to tell you that you are feeling full. Stop eating when you feel three-quarter full. This helps to make sure that you do not eat too much and hence put on too much weight!

Being mindful of what you put into your body is a huge step in ensuring that you stay fit, healthy, and look good.

Other Interesting Blogposts

A painless diet strategy for effective weight loss: A doctor’s guide “I eat healthily and go on a diet. Why am I still not losing weight?!” Does this sound familiar? Indeed, dieting is one of the steps to weight loss, ...
Four Eating Tips For A Healthier, Happier Holiday BY JEAN TONG, NUTRITIONIST, HALLEY MEDICAL AESTHETICS Travelling this holiday? It is never easy to eat healthily when we travel, and it is even more ...
The Truth About Salt Intake, Diet, And Hair Loss JEAN TONG, NUTRITIONIST, HALLEY MEDICAL AESTHETICS   “Why you eat so much salty food. Hair drop then you know!” How often have we heard our mot...
Eat Your Way To Glowing Good Skin And Hair BY JEAN TONG, NUTRITIONIST, HALLEY MEDICAL AESTHETICS We are what we eat. Our diet plays a vital role not just in weight management, but for good ski...
Commercial Vitamin Drinks For Kids: Yay Or Nay By Jean Tong, nutritionist, halley medical aesthetics Vitamin drinks seem to be the new mania. The question is: are they as healthy as claimed? There...
Foods To Build Muscles Naturally By Jean Tong, Nutritionist, Halley Medical Aesthetics The common misconception when we talk about muscle building is that most folks think that a ver...

Categories: Slimming & Weight LossTags: , , , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *