We live busy lives — there’s just no getting around it. Many of us have become expert multitaskers to get through the day, juggling personal, family, and work tasks and schedules. Unfortunately, this means mealtimes often end up doing double duty. We grab (or eat) breakfast while commuting to work; have lunch in front of computer screens, and wolf down dinner while watching TV with the family. Studies show that this behavior — eating without paying attention — can cause us to overeat. However, with a little planning and preparation, you can learn to direct your attention back to your food. The benefit, of course, is that you’ll enjoy your meals more and eat less as a result.
Making food the focus
Think about your last few meals. Were you doing anything else in addition to eating? Activities, like texting or checking in to social networks, for example, might have become such a regular part of your mealtime routine that you may not notice they’re actually imposing on your eating habits. But they are. In your meeting this week, your Leader and fellow members will share small, yet effective things you can do to become more mindful of what and how much you’re eating. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.
Before your meal:
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Pay attention to food choices. When we’re in a hurry, we might just grab whatever is convenient. Planning meals ahead of time eliminates some of this last-minute temptation. But even if you have to wing it, stopping first to ask yourself whether the options are truly what you want to eat (and worth the PersonalPoints) will help guide good selections.
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Set a smarter table. At home, use smaller plates and tall, thin glasses whenever possible. At restaurants, ask if you can have your meal served on a salad plate. Or simply divide your meal into a sensible portion for now and ask the waiter to put the rest in a doggie bag.
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Take a quiet moment. Before you dig in, stop to reflect on your mood. Counting to ten before a meal can help keep emotional eating in check.
During your meal:
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Take it all in. Engage all your senses — how does the food look and smell? Anticipate that first taste and really savor each mouthful as you go.
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Downsize your bites and slow yourself down. The meal shouldn’t be a race to the finish line. Take smaller bites, chew each one thoroughly and sip water before raising your fork again.
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Avoid social sidetracks. Dining out with supportive friends or family is one of life’s pleasures. But limit the time you spend around food pushers. Even distracting (but pleasant) conversations can cause you to lose track of what and how much you’re eating. Keep checking in with your plate (and your appetite) to make sure you’re focused.
After your meal:
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Do a quick check-in. If you didn’t pre-track, it might be a good idea to track before you finish eating (so you don’t forget anything). Mobile, online, or your Tracker Journal — whichever strategies work for you. This would also be a good time to jot down how you’re feeling.
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Plan ahead. What would you do differently next time? How could you better prepare?
