Pause Before Eating: – Take a moment to pause and assess your hunger levels before starting a meal. Ask yourself if you're truly hungry or if you're eating out of habit or emotions.
Eat Without Distractions: – Turn off the TV, put away your phone, and avoid other distractions to focus solely on the act of eating.
Chew Thoroughly: – Chew each bite thoroughly. This not only aids digestion but also allows your body more time to signal when it's satisfied.
Practice Mindful Breathing: – Take a few deep breaths before starting to eat. This helps bring your attention to the present moment and calms the nervous system.
Set a Timer: – Allocate a specific amount of time for your meal, and try to eat slowly within that timeframe.
Serve Portions Mindfully: – Serve smaller portions initially, and wait a few minutes before deciding if you need more. This helps prevent overeating due to rapid consumption.
Check-in with Hunger Levels: – Throughout your meal, periodically check in with your hunger levels. This practice promotes awareness and helps you stop eating when satisfied.
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