Women's Health - Shrink Your Sugar Belly - - DAYS 13-20 -

Cut un­wanted kilo­joules when you mas­ter the art of mind­ful eat­ing

When you eat in a mind­ful man­ner, you’re fully aware of the flavours, tex­tures and aro­mas of ev­ery bite. You’ll find you en­joy your food more, and that you’re eas­ily sa­ti­ated.

Try mind­ful eat­ing at your next meal. It’s worth do­ing the first few times alone and af­ter a while, you should feel com­fort­able eat­ing mind­fully when din­ing with oth­ers.

1 Sit at the ta­ble, with your plate in front of you. Be­fore you pick up your fork, take a cou­ple of deep breaths to al­low your body and mind to set­tle.

2 Look at your food. The Viet­namese Bud­dhist monk Thich Nhat Hanh de­vel­oped an ex­er­cise in which the par­tic­i­pant con­sid­ers the jour­ney of the food to the per­son eat­ing it. They would imag­ine all of the phases an or­ange has passed through to grow and travel to them and be grate­ful to the tree and sun for grow­ing it.

3 Take a bite, tak­ing time to ob­serve your fork ris­ing to your mouth. Place it on your tongue and chew, tun­ing in to its flavour, tem­per­a­ture and tex­ture.

4 Chew each bite for at least 20 sec­onds. By turn­ing your fo­cus in­ward and con­cen­trat­ing on the taste and smell, eat­ing can feel brand new.

5 No­tice your thoughts and feel­ings. Do you like what you’re eat­ing? Do you wish it was sweeter or saltier? Are you still hun­gry or get­ting full?

6 As you fin­ish, take a few deep breaths. Re­mind your­self of how the plate looked when it was full and how it looks now.

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