Your Complete Guide To Mindful Holiday Eating

Most diets focus only on the quality and quantity of the foods we eat, but I'm here to tell you that it's also important to pay attention to the where and how. Mindless eating in front of the fridge, over the sink, or on the couch can be a recipe for disaster when it comes to portion control. So slow down and try these tips to make each meal a more mindful one this holiday season!

Aim to eat mindfully from a plate and while seated at a table without distractions. This applies to meals, snacks, treats, and even binges. This practice increases the enjoyment of meals and can naturally decrease portions because it slows your pace and allows you to fully recognize feelings of satiety.

As you eat, slow down and savor each bite. Recognize when you hit half a tank, this is when hunger feelings are gone. Four to five bites later, you will hit three-quarters of a tank and it's time to finish eating, no matter how much food is left on your plate. At this point you will feel a slight fullness in your stomach, and it will be obvious that food is in there but not enough to feel bloated or heavy.

You may be familiar with the idea that it takes about 20 minutes for your body to recognize that you are full. This is because the body only has a few hormones and enzymes that signal hunger, but a whole host of physical and chemical signals that tell the brain when it's full. These signals start to be released as soon as we begin to eat, but it takes a long time for the brain to consciously register fullness. When we eat too quickly we often realize that if we had just slowed down and had a little more patience, we could have stopped eating much earlier and been perfectly satisfied. In other words, we drive right past "no longer hungry" and arrive at "uncomfortably full." But when we slow down we give ourselves the opportunity to enjoy our food more and recognize when we are satisfied.

Pace yourself with the slowest eater in the group when dining with your friends or family. It's also important to limit distractions while you eat, especially technology. In the middle of a meal—when the food is halfway gone—put down your utensils, stretch, make conversation, and check in with yourself to gauge how hungry you still are (if at all). Don't just assume you need to clean the plate.

Put less food on each forkful and chew each bite more thoroughly. Aim for a specific number of chews; I recommend 30. Put your fork down between bites, swallow the food you are currently chewing before filling your utensil with the next bite, and have a sip of water in between them. You can even experiment with eating using your nondominant hand or a pair of chopsticks; this forces you to focus and makes you more aware of how quickly you tend to eat.

Whether it is in your head, out loud to a dining partner, or even on paper, make note of the texture, taste, smell, and temperature of your food. This is a great exercise in mindful eating and forces you to take a little bit more time on each bite.

With these seven tips for mindful eating, you will train yourself to appreciate your food, create a healthier environment, and transform each meal into a complete experience that engages your full attention and all five of your senses.