FREE
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Mindfulness of Eating

5 Chapters 9 Lessons Easy

About this course

If you are tired of "diets", this class can re-acquaint you with the balance of enjoying the food you eat and eating foods that fuel your long term well-being.

  • Mindfulness is a way of being that helps you notice and relate differently to your eating habits.
  • It has been shown to help reduce over-eating and help you feel better.

What is Mindful Eating?

Mindfulness is an ability we all have; being able to observe with curiosity and kindness our experience in the present moment. And being mindful while eating takes practice.
Mindfulness can support you in recognizing and coping with physical sensations, emotions, and automatic behaviors. Mindful eating is about using compassionate awareness to develop a balanced relationship with food.

With mindful awareness you will better understand your:

  1. physical cues of hunger & fullness
  2. cravings
  3. experiences when considering when & what to eat
  4. eating habits

 

Mindful eating involves:

  • Eating intentionally (Knowing Why you chose to eat)
  • Being present while eating (Being aware of How you go about eating)
  • Slowing down (How)
  • Listening to physical hunger cues and eating when you are hungry, and stopping when physically satisfied (Why & How & How Much)
  • Distinguishing between actual hunger and non-hunger triggers for eating (When)
  • Savoring, engaging your senses, noticing colors, smells, textures and tastes (Enjoyment – How)
  • Learning about eating, distractions and socializing (How)
  • Learning to identify and shift feelings of guilt and anxiety about food to feeling at ease
  • Noticing the effects food has on how you feel physically & emotionally
  • Appreciating your food and what it takes to bring food to your plate
  • Connecting food with enjoyment as well as the fuel for your life
  • Eating to maintain long term well-being

 

Mindful practices teach us to replace automatic thoughts and reactions about food & eating with more conscious choices. Rather than being restrictive, mindful eating allows us to re-connect with eating instinctively without over eating. Allowing for greater freedom and enjoyment.

With mindful eating, you develop awareness of your experiences, physical cues and feelings about food. Shifting from being controlled by food to being at ease.

Why Might You Try Mindful Eating?

Have you spent years frustrated with diets?

Practicing mindfulness can bring the experience of being calm and satisfied with the food you eat.

In our fast-paced society, we face an abundance of food choices every day. On top of that, distractions have shifted our attention away from the actual act of eating, and onto televisions, computers and smartphones.

Eating has become a mindless act, often done quickly. This can be problematic, since it actually takes the brain up to 20 minutes to realize we're full. If we eat too fast, the fullness signal may not arrive until we've already eaten too much.

By eating mindfully, we restore our attention and slow down, making eating an intentional act instead of an automatic one. Also, by increasing our recognition of physical hunger and fullness cues, we'll be able to distinguish between emotional triggers and actual physical hunger.

Mindfulness helps with awareness of triggers that make us want to eat, even though we're not hungry. With kind-awareness of our triggers, we can create a space between them and our response.

Mindful eating has also been shown to reduce:

  • Internal Emotional eating: Eating in response to certain emotions.
  • External Triggers: Eating in response to environmental food-related cues, such as the sight or smell of food, other people pushing food and time of day.

 

Mindful eating helps you distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers, and gives you the freedom to choose your action. It can transform your life, providing you the insights you need to make lasting change.

Mindful Eating and Weight Loss

It is a well-known that most diets don't work in the long term. And many people who lose weight on a “diet” return to or exceed their initial weight within a few years. The restrictions involved with many diets can be unrealistic to follow, nor do they address the many reasons we eat.

Emotional eating, and eating in response to food cravings or environmental triggers have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a role in overeating. Practicing new skills for addressing life stressors is key to maintaining a healthy weight.

By shifting the way we think about food, negative feelings that may be associated with eating are replaced with awareness, self-compassion and positive emotions. When unwanted eating behaviors are addressed with kind awareness, the chances of long-term weight loss success are increased.

By using kind awareness, mindful eating may be very helpful with weight loss by shifting eating behaviors and practicing stress reducing behaviors. Mindfully we become more in touch with the way we have been eating, and recognize the amount of effort we had been spending on controlling our weight with restrictive dieting.

How to Practice Mindful Eating

Mindfulness is a natural ability and it takes intentional practice.

We’ll learn:

  • Mindful eating is NOT a diet
  • To practice mindfulness in daily life
  • To recognize WHY we eat
  • To recognize physical hunger
  • To use a hunger – fullness scale
  • To recognize WHEN we want to eat
  • To recognize WHAT we want to eat
  • To recognize HOW & How Much we eat
  • To understand “head-hunger”
  • To mindfully enjoy food that will fuel our lives

 

Mindful eating takes practice, and may feel awkward or difficult at first. Returning to mindfulness is key. Addressing why, when, what and how we eat is a journey, together we’ll learn to be self-compassionate as we explore mindful eating.

Start Course

Course Structure

Second Lesson 2 Lessons

Fourth Lesson 1 Lesson

  • Emma says:

    I’m going to use this tool as part of my plan to help overcome an eating disorder

    • Gen says:

      I’m a sugar addict and binge eater, and really need to change my mind regarding how it sees food. I hope you succeed.

  • Pen
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