Mastering Mindful Eating: Strategies to Avoid Overeating and Enhance Wellness

It can cause increase in heart and lung conditions , increase obesity and many studies have shown increase in diabetes , obesity and overall health issues . Almost about 40% of the population increased in obesity by just overeating . Now how do we avoid this and or get yourself into the right mindset ?

So , as someone that says you know to have a mindful way each and every day , one thing that I do is I talk a lot about our overall habits and mindful eating is part of the equation , because food is medicine and what you put into your body is a direct reflection on how you feel and what your life may be , because your cells are talking to each other and

they're interconnected and the energy within kind of disseminates without . So let's go by the first tip . Let's talk about limiting distractions . Now how do you limit distractions ? That means you don't watch TV , have the phone maybe like background music when you have time to eat , you're eating , so it's kind of doing like one thing at a time .

I know that is not always the case every single day , but I would recommend majority of your meals , especially dinner or the biggest meal , to limit your distractions . There's been many of studies that have shown when you limit your distractions you eat less .

When you don't limit your distractions , you're mindless eating and very mindful of the foods , meaning you're eating so much until you're full instead of intuitively feeling if you're full . There's a complete difference .

You kind of your hunger gets even more and then sometimes you even find yourself craving those carbs and those sugars , which then will in turn actually make you eat more . The second part of the equation is how do you eat slowly ?

I talk about this a few times , about if you're going to eat extra slow or the proper way of digestion is from the mouth all the way down to the anus , all the way down to our GI tract . The proper way of eating really is to have about 30 bites per meal , per food .

That is quite difficult for the average person , but if you actually did that , you would actually eat less food in turn and your portions would be smaller because you would notice your body is triggered to eat less and substantially .

Your mind and the hormones and the hunger hormones and your satay , as they call it , is satisfied to eat and hunger , and if you're not , will feel full . So can you imagine doing about 30 bites , 20 to 30 bites per something ?

I don't always do it , I'm not perfect either , but when you do and you are more in tune with that , you'd be surprised how much fuller and aware you are of your eating habits . The third big one , as I tell people , is try to think about your portion size . What are you putting in the body ? How much are you doing ?

And then , are you in this good , caloric , dense foods , nice , good quality whole foods , veggies , fruits , or are we just thinking of the processed cookies , you know , cakes , breads , because they're easier , or a fast food option because it's easier ? You know , think in a way prepping for a week and portion out your meals so that you might have a better option .

I always say a smaller plates when eating . I always go for the lunch plates . Half of my plate should have more of a veggie option and fruit and the other part more on the protein , and I would avoid when you do bulk orders and if they may be more affordable , try to still portion out your meals and portion out your food .

So say , if you got a bulk order of some carb loaded thing , try to portion them out into bags so that you have them serving size ready , instead of just sitting down to have a whole bag of popcorn , a whole bag of chips . Try to have individual , smaller plates , smaller bowls , things of that nature .

Avoiding those temptations , those sugary foods , sugary drinks , you know , really thinking about the importance of hydration and water and how that is an integral part in your overeating and mindful eating . Now how do you avoid those temptations ? When you wanna overeat , sometimes you may have to literally remove it from your pantry and in your life .

That doesn't mean you completely get rid of it . It just means you have to just kinda see if there's triggers or things that may spark up stressful or emotional eating . So I'd say for myself ice cream is one , so I don't usually have that available . I have to go and walk someplace to go get it . Or I take a little bit or I do a portion size .

So it's one portion sized pop or something that might be like 50 calories is all I can have for that treat . Another way I say is when you're going to eat or have some salads , I say have the dressings and things on the side . That's always a benefit for you . Consider high caloric , quality foods and avoid the process options .

Again , when you have these moments of not wanting to be mindful and you get bored , if you can keep your hands busy or drinking water , or crocheting , or reading a book or listening to music , you'll find yourself less going to foods or during a boredom .

The majority of the time when you're overeating , it's either boredom , it's because you are thirsty or because you are tired . Really think and be in tune with your body to see where you're at and what is going on . My next tip is how do I fill my day with more fibrous foods ?

So when you have more of a fibrous kind of meals in addition to protein , your body feels a little bit more full . So things that are more fibrous are the veggies , the whole foods , little nuts , oats , whole grains , whole fruits , big berry and oranges , things of that nature , things that will make you satisfied but still gives you that full feeling .

In addition to that , of course , pairing your meals with quality protein .

Quality proteins can include yogurts , could be nuts , could be non-dairy milks , even beans , peas , whole grains , fish , poultry , lean meats and , if needed , you can do protein powders as an option in the morning or in the evening if you're going to be working out , or my favorites are egg whites , so I always do those as an option and keeping .

My next tip would then be keeping positive , trying to be kind to yourself , Because those mindful tips and those mindful ways each and every day is you got to reset and be okay with where you're at today , tomorrow and the next day .

And just because one moment you may have had and you may have overeat and some food the next meal does not mean that your whole day is ruined . Understand that sometimes the stress levels come up . Okay , let's reset and kind of get yourself back into the game . You got this .

Another option I say is always try to bring a healthy option to parties and holiday things , to things that you're going to veggies or a dish Pair , water with an alcohol beverage or between meals so that you're more full . Maybe even have an apple before you go out or before you're going to have these bigger gatherings or such .

And the last one , if that's available to you , is you would actually want to brush your teeth , because brushing your teeth will help kind of get rid of those that excess food on the , on the your mouth and and you're less willing to eat as much when you brush your teeth You're like , oh , I just brushed my teeth .

And then my number one tip out of all of this , you know you're going to be mindful about your eating , you're going to limit your overall alcohol , you're going to take the time to , you know , really be in tune with your body .

But it would be to try to see if you can reduce and transform your stress , because you , as I had said to you before , overeating really has a boredom component , a hunger component , a tired component and or the ghrelin hormone , where it makes you think that you're hungry and you're not , and the stress from the cortisol levels and from other stress things .

When you manage some of that stresses is a normal response , good and bad . It's just a matter of how do we transform it so that it does not take over our life . Things that I always recommend mindful breathing . Try to see if you can have some sort of exercise regimen for you . I love yoga and meditation .

I have some breathing and relaxation techniques on my YouTube and on the podcast and then just taking moments to just focus in and be kind to yourself , really give yourself moments to realize it's okay , I'm all right .

I hope some of these helped and that you can find a little bit of mindful way each and every day , and this overeating tips have helped and you have a great day . Thanks for joining in .