Being mindful of what you eat and how much of it you consume at a time is one of the keys to lasting weight loss. If you recently started taking Phentermine 37.5mg and want to refine your eating habits, use these mindfulness hacks from experts to get started.
Always Sit Down To Eat
Forget standing and noshing!
“It sounds simple enough, but think about how often you eat in front of the refrigerator or on-the-go,” says Susan Albers, PsyD, of the Cleveland Clinic. “A recent study found that people ate five percent more while walking around. Eating at the kitchen table can feel obsolete in a busy world; but, sitting at the table helps you focus on your food and be more mindful of your portions. Use the motto, ‘always eat off your feet!’”
Ask Yourself If You’re REALLY Hungry
“Mindful eating can help you break free from old automatic, habitual patterns of reacting to environmental and emotional triggers,” notes Michelle May, MD. “So whenever you feel like eating, pause to ask, ‘Am I hungry?’ and choose how you’ll respond. Then, eat mindfully with intention and attention: Eat with the intention of feeling better when you’re finished eating than you did when you started, and eat with your full attention on the food and your body for optimal enjoyment and satisfaction.”
Put the Devices Down
It’s easy to not realize how much you’re consuming when you’re looking at a smartphone or other device.
“We eat for many reasons but the main prompt for mindful eating is physical hunger. It’s hard to be present if you’re eating at your desk, cyberloafing, or watching television,” says Leslie P. Schilling, MA, RDA, CSSD, LDN. “When your mind is focusing on something besides your food, you don’t realize things like: ‘Was the food actually good?’ and ‘Am I getting full?’ This often leads to ‘do-over’ eating which isn’t so mindful,” says Schilling. “Eat with purpose and presence! Minimize distractions as often as possible.”