Conscious Eating – 5 Practices To Gain Control Of Your Eating Habits
- Feb 15, 2024
- 6 min read
Written by: Esté Bell, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
While the word health means different things to different people, this article speaks of health as a state of complete physical, mental, and social well-being and not merely the absence of disease or illness, as defined by the World Health Organisation.
Being healthy does not happen by accident. It happens by consistently making healthy choices.
Developing healthy habits is much simpler than you would imagine, and it will ensure that you live long and live well. We may live to be 80 years old, but we want to be 80 years old and have the energy to enjoy an excellent quality of life, right? Read more on how to improve your energy with mindful eating here.
I would like to address a simple habit change guaranteed to change your life for the better. You do not need complicated equipment, specialty foods, or hours of exercise to drastically improve your health and quality of life. Being healthy starts with feeling better and developing values that align with your goals.
Conscious eating
Conscious eating is the simple habit of becoming focused on the present moment and reaching a state of full awareness of your senses and experiences while eating food. This simple practice can help manage eating habits and make you feel better about the body you were blessed with.
The purpose of conscious eating is not counting calories or macros and has little to do with weight loss (although weight loss – in most cases – is a welcome side effect of healthy living) The intention is to help you understand and enjoy the food you eat and remove the stresses related to overeating unhealthy foods. Conscious eating can be a fun way to make mealtimes a time of relaxation or reflection and savouring a couple of moments in peace.
The benefits of conscious eating
Mindful eating helps us understand why diets are not successful in the long term – they fail to focus on behaviour change. There are a host of benefits associated with mindful eating. Some of the key benefits include:
Improved weight loss & maintenance results
Improved self-control around foods
Reduced discomfort & bloating after meals
Improved nutritional intake
Reduced stress & anxiety
Reduced binge eating
Improved digestion and absorption
Identifying the triggers around emotional eating and learning to avoid them
How to practice conscious eating
1. Activate your senses
For this exercise, you will need a prune or raisin (or whatever else you have at hand). This exercise helps you tune in sight, touch, smell, and taste – you become fully aware of the moment and your senses.
Take the prune (pip removed) and hold it between your finger and thumb.
See: gaze at the prune with care and full attention. Imagine that you are seeing a prune for the first time. Explore the shape, size, colour, and all the imperfections.
Feel: Roll the prune between your fingers. Feel the texture. Try this with your eyes closed and take notice of what you feel.
Smell: Inhale the smell and take notice of it. Will you be able to identify the smell again?
Taste: Pop the prune in your mouth – do not chew. Does it taste like anything? Does it remind you of something? Does it make you feel something?
Chew slowly. Focus on the feel and the taste. Chew it until it is fine.
I am sure you have never experienced a prune like that before!
2. Determine your intention
We get hungry. It is a fact, and it is necessary. Our bodies prompt us with physical signs of hunger such as a "rumbly stomach" or "hunger pangs". If we do not eat when our bodies prompt us, we may experience low blood sugar levels, a drop in energy levels and feel unwell. This may lead to overeating and eating unhealthy foods.
The problems start when our mind gets involved. Psychological hunger can push us towards overeating and snacking. This is an emotional, rather than physical desire to eat and can be associated with boredom, cravings, and emotional eating.
Boredom is the most common reason for snacking. Why do you think cinemas sell popcorn and other snacks? To make you sit through the boring part of the movie, of course. So, if you are "hungry" outside of mealtimes, ask yourself if you want an apple. No? Find something to do because you are likely bored. Alternatively, consume fluids. Thirst is often confused with hunger.
3. Set time apart for meals
According to Erma Levy, a research dietician at MD Anderson, it takes 20 minutes for your body to register the signs of fullness. Most people start with their third plate at the buffet before that happens. Thankfully, this is a habit that can be unlearnt too.
Plan 20 minutes for meals – set a timer for 20 minutes if you need to and make the effort to spend the whole 20 minutes eating your meal. Think of the prune ... concentrate on the feel and taste of each bite. You will be amazed at how quickly your body starts relaxing and slowing down.
Take a break – If 20 minutes per meal is impossible, make a point of setting down your fork between each bite (or exchange the fork for chopsticks).
Chew your food! Digestion starts in your mouth where food encounters the first digestive enzymes. Food needs to spend time in your mouth. Chew your food to a fine consistency. No matter what superfoods you are eating, if you are not digesting those foods optimally their value is diminished.
4. Sit down without distractions
This starts with sitting down to eat. Many people walk around, going about life while eating their meals. This nasty habit can lead to overconsumption and the development of an unhealthy relationship with eating. How can you be MINDFUL of your food if you are focusing on something else?
Switch off your television, step away from your screens, and put your phone on airplane mode during mealtimes. It is just for 20 minutes. I always wonder how people "love" eating when they do not even register that they are eating.
Distractions affect much more than just our eating habits. Mindlessly moving (or scrolling) through life has an impact on our mental and emotional health, not to mention our productivity. Read what Abbey Dyer-Amonette has to say here.
5. Consider the outcome
Conscious eating can help you understand the emotions around your relationship with food. Being able to visualize how you will feel after that meal or snack before it has ever happened, can help you connect better with food and avoid negative emotions.
Will eating that donut for breakfast make you feel better? Or will you just end up hating yourself for cheating?
How will you feel physically after eating that meal? Bloated and puffy or energized and satisfied?
Are you eating because you are hungry? If so, will what you are planning to eat make you feel satisfied?
Are you eating because you are sad, mad, or disappointed? Will eating solve the problem?
What can your body do with this food? Nothing? Does it make sense to eat something that does no good to your body?
Conclusion
The goal of conscious eating is to create awareness of your emotional and physical reaction to food. Our feelings affect how we eat, and at times, what we eat. However, with mindful, conscious thought, we are likely to make healthier choices daily that can fuel our bodies towards health and superior quality living.
Make it a habit to make conscious positive choices every day. Set new goals, and master new habits. That way, you are setting yourself up for better health and performance one step at a time.
With conscious thought, there comes a change in perspective. It is empowering to realize that you have control over the food you consume, rather than having it take control of you.
“Hunger is the first element of self-discipline. If you can control what you eat and drink, you can control everything else.” – Doctor Umar Faruq Abd-Allah
Esté Bell, Executive Contributor Brainz Magazine
Esté Bell is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health. It was during her marriage to an emotional-abusive alcoholic that she personally experienced the importance of sleep, and stress and recovery management. She is the CEO of LevelUp Nutrition, based in South Africa, and has dedicated her life to encourage, equip and empower her clients to make change happen.
