When it comes to controlling appetite, listen to your body rather than the environmental cues around us. Here are some top tips to help you become more aware of mindful eating and really understand your appetite.
1.Try not to eat on the move, such as walking around or while trying to do something else at the same time – and avoid getting up to wash your plate before you have finished chewing the final mouthful! Try not to ‘multi-task’ whilst eating and actually savour or think about every bite, rather than rushing through the meal.
2. Slow down while eating, chew every bite food and try to put the cutlery down in between mouthfuls. Have you ever finished a meal and not really tasted it at all? Meal-times should be about unwinding and truly tasting your meal.
3. Sit down at the table to eat and turn off the TV. Put on some of your favourite music, a vase of flowers on the table and light some candles. Alternatively, dine in a truly peaceful environment with no music at all.
4. Make mealtimes an enjoyable experience. This isn’t the time for family disagreements. Sit down with the other members of your household and enjoy the company and finding out about each other’s day.
5. Before you eat, think mindfully about how full you are – and stop eating when you are 80% full. You should end a meal feeling satisfied, not over-loaded.
By Lynda Hamilton
Lynda Hamilton is an Accredited Practicing Dietitian and Accredited Nutritionist BSc, BHSc (N&D) at Hamilton Dietetics. If you would like to speak to a dietitian, get in touch with Sydney dietitian, Lynda Hamilton.