Whether you want to avoid overeating and gaining those extra pounds, you need to control your blood sugar (for example, if you have diabetes), or you simply wish to consume only what your body requires, life can make that goal challenging.

But mindful eating might help you reach it.

Mindfulness refers to the practice of being aware and in the moment.

Mindfulness refers to the practice of being aware and in the moment.

All too often, our thoughts wander somewhere other than where we are in the moment. Perhaps we are preoccupied with what happened an hour ago, worried about what might happen tomorrow, or stressed over what we need to do next week. Mindfulness encourages us to notice these preoccupations, and then to gently bring ourselves back to the now.

Mindfulness can help you fully enjoy a meal and the experience of eating — with moderation and restraint. Some studies suggest that mindfulness-based practices help improve eating habits. For those who binge-eat or eat for comfort or out of stress, mindful eating may even aid with weight loss.

Here are 9 tips for more mindful eating. Not all of these tips may feel right for you — try a few and see how they work.

1. Sit Down At A Table:

If this seems like a ridiculously simple suggestion that shouldn’t even have to be mentioned, think about the number of times when you eat on the go — walking around the kitchen or while you’re on your way to work. Make it a rule to only put food in your mouth if you’re sitting down, and you’ll be able to focus on what you’re eating a whole lot more.

2. Don’t Get Distracted By Your Phone:

You should be enjoying the moment. According to research, which was published in the Journal of Experimental Social Psychology, technology at the table caused people to feel more distracted and less socially engaged, leading to a drop in enjoyment equivalent to half a point on a seven-point scale.

3. Notice Caffeine And Sugar:

Notice when eating a food or drink containing caffeine or sugar makes you feel anxious or hyper. What lifts you up will bring you down again with a bump. Try cutting out food in question to keep on an even keel.

4. Limit Your Portion Size:

The size should be no more than you can imagine holding in your two hands cupped together. Also eat with a smaller fork or spoon ro avoid eating too quickly.

5. Eat Slowly:

Eating slower allows you to pay attention to when you’re full. It takes at least 15 minutes of eating for the signal torerach your brain that you are full.

6. Be Conscious Of The Act Of Eating:

Chew each morsel 40 times before swallowing. This is said to stimulate your digestive enzymes which help to break down your food.

7. Be Conscious Of Your Body:

Don’t allow yourself to be all scrunched up – your food can’t move through your body easily otherwise.

8. Sticky Mouth or Headaches:

Notice when your mouth is sticky or you have a headache. You’re probably dehydrated and ned water first and foremost.

9. Take Notes:

When you eat something that makes you feel bloated, take motes and avoid it in future.

A Final Thought

Mindful eating doesn’t always require a quiet space at home. Use these tips to practice mindful eating anywhere, even on the go! Whether you’re eating a meal, enjoying a snack, or indulging in a treat, mindful eating can help make your eating experience more satisfying with every intentional bite.