It seems that our society has this “healthy eating” thing backwards. The moment we recognize that we want to change our eating habits we automatically focus on what we are doing wrong. What specific changes do we need to make? Should I change my grocery list? Should I clean out all snacks and restock the pantry? Usually, very little thought is put into what influences us to eat the way we do. Actually, our daily food selection is brought on by an array of influences going all the way back to young childhood. We are also taught all about the “should” and the “should-nots” along the way. We seldom think about what we really want for ourselves in the process.
The word DIET is heard so frequently that it’s become very accepted and almost expected. Anytime you listen to the television or sit around with a group of people it doesn’t take long before you begin to hear about the new diet that is proven to help you lose weight and melt inches. The unfortunate reality is that 90-95% of people who lose weight from dieting gain their weight back. In my opinion, the word diet ranks with up there with many other four-letter words. It’s derogatory, judgmental, and it sets you up for moments of pleasure which almost always end in failure. The word can be thought of as an acronym that it stands for: D-deprive, I-intimidate, E-eliminate, T-torture.
There is a substantial amount of research which points out the variety of ways the body is damaged by dieting. Dieting can decrease metabolism, and the body will get better at using less energy to survive, in addition to teaching the body to retain more fat when you start eating again. Restricting food has been shown to lead to overeating in both humans and rats. Dieting creates external cues to tell us when and how much you should eat, in which we lose our ability to detect hunger and satiety. Dieting is also associated with feelings of failure, lowered self-esteem, and anxiety.
When it comes to food, we often get caught up in the ideas of good and bad, should and shouldn’t, and right and wrong. These thoughts lead to judging our actions, thus leading to demoralizing our self esteem and self confidence. These judgments are 먹튀검증 deep-rooted, society-driven concepts which drive decision making regarding food intake. Rather than using judgment in your eating experience, let’s shift the paradigm. Take out the judgment of good and bad, and categorize the experience as it relates to pleasure. In each experience, you may take a pause and consider how much enjoyment it is bringing you.
Becoming more mindful of the choices you make is a great way to learn about your inner cues that stimulate your eating patterns. In fact, there is a growing trend to replace dieting with mindful eating. One explanation of mindful eating is to eat with attention and acceptance. Eating with attention allows you to discover and pay attention to hunger and satiety. You can become aware of the present moment. Acceptance allows us to eat with a lack of judgment. You can eat based on your food preferences and allow yourself to eat foods that you enjoy.
Some of the basic principles of mindful eating are:
• Allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor, and taste.
• Acknowledging responses to food (likes, neutral, or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.