It’s well known that most weight loss programs don’t work in the long term.Īround 85% of people with obesity who lose weight return to or exceed their initial weight within a few years ( 11).īinge eating, emotional eating, external eating, and eating in response to food cravings have been linked to weight gain and weight regain after successful weight loss ( 12, 13, 14, 15).Ĭhronic exposure to stress may also play a large role in overeating and obesity ( 16, 17). It also increases your awareness of food-related triggers and gives you the freedom to choose your response to them. Mindful eating helps you distinguish between emotional and physical hunger. You also increase your awareness of triggers that make you want to eat, even though you’re not necessarily hungry.īy knowing your triggers, you can create a space between them and your response, giving you the time and freedom to choose how to react. What’s more, by increasing your recognition of physical hunger and fullness cues, you are able to distinguish between emotional and true, physical hunger ( 10). This is very common in binge eating.īy eating mindfully, you restore your attention and slow down, making eating an intentional act instead of an automatic one. If you eat too fast, the fullness signal may not arrive until you have already eaten too much. This can be problematic, since it takes your brain up to 20 minutes to realize you’re full. On top of that, distractions have shifted attention away from the actual act of eating toward televisions, computers, and smartphones.Įating has become a mindless act, often done quickly. Today’s fast-paced society tempts people with an abundance of food choices. Mindful eating is about developing awareness of your experiences, physical cues, and feelings about food. Mindful eating relies on mindfulness, a form of meditation. ![]() These things allow you to replace automatic thoughts and reactions with more conscious, healthier responses ( 9).
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