How long do you think it would take? I’m not talking about preparing an elaborate meal. I mean…..once you whip up a smoothie or chop a salad….how long would it take for you to consume the meal? What if you gave yourself 10 minutes?
People who spend time acknowledging their food tend to eat less, feel fuller sooner than others, and are more satisfied from their meals.
Part of the key is to notice the food with all your senses. Smell it, look at the colors, notice the textures. I recently told one client that when I shop in the produce aisle, I aim to buy as many colors as possible. When I eat a salad, I think about eating a rainbow.
Start small. Pick one meal — preferably breakfast or lunch — and give your food 10 minutes of undivided attention. Notice how it feels. Do this for a week. Notice if your mealtimes feel different. Notice if how much you eat changes. Notice how you feel after eating.
If you already give your food the attention it deserves, try “backing up” the process. Before you eat take a moment to contemplate all the nutrition you are about to ingest. Imagine the energy flowing to different parts of your body; fueling the activities you’ll do later.