Mindful Eating by Michelle May M.D.

To experience optimal satisfaction and enjoyment from food without overeating, choose to eat “mindfully.” Mindful eating will make it possible for you to experience the 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 the 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 the keys to conscious eating is to keep your body adequately fed to avoid becoming overly hungry which increases the chance that you will overeat.

•Choose food that will satisfy both your body and your mind. This is contrary to most of the usual diet rules so it may be challenging at first.

•Set the table in a pleasant manner. Creating a pleasant ambience adds to the 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 the 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 the sink, peering into the refrigerator, or sitting in bed.

•Appreciate the occasion. Appreciate the atmosphere, the company, or simply the fact that you are giving yourself the opportunity to sit down and enjoy your meal.

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BIO:

Michelle May, M.D. is a practicing Board Certified Family Physician with expertise in the cognitive-behavioral aspects of weight management. She is the author of Am I Hungry? What To Do When Diets Don’t Work in collaboration with a Registered Dietitian and Psychologist. Visit her website www.AmIHungry.com for free health information, or sign up for fun and interactive workshops to help you achieve your health and weight loss goals.

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