Mindful Eating: what it is and how it can help regulate weight.

These are the reasons why Mindful Eating is a valuable resource in eating.

Mindful Eating is the practice of Mindfulness while eating.

It consists of consciously eating by applying mindfulness before, during and after each meal or snack.during and after each meal or drink. Enjoying the experience of consuming food, devoting 100% of our attention to the physical sensations produced by the flavors, textures, smells of each meal, and fully enjoying the emotions, thoughts and behaviors evoked from that enjoyment and conscious savoring.

The keys to Mindful Eating

Although it may be something "simple", the vast majority of people have a dysfunctional meal, characterized for example by eating with little time and therefore in a hurry, eating prioritizing and attending to thoughts about tasks to be done or worries to be solved, and meals together with entertainment such as watching television or being attentive to the cell phone without enjoying the food.

In addition, in the society in which we live it is easy to learn dysfunctional patterns of relationship with food, being common to establish "emotional meals".It is common to establish "emotional meals" in which it is not a real physiological hunger but an emotion such as boredom, anxiety, loneliness, sadness, etc. that is calmed.

When we establish maladaptive behaviors of eating to "calm" situations that make us feel bad (anxiety, negative emotions, stress, etc...), we obtain the natural reinforcement of eating (food is a natural reinforcement). By eating, we obtain in the short term the emotional well-being we need.probably influences the activation of the parasympathetic system that is activated during digestion (produces relaxation) and deactivates the previous sympathetic system (activation, stress and anxiety).

As a consequence, when we feel better when we eat, we reinforce this behavior pattern by repeating it on more occasions. However, in the long term, the consequences are negative, because if we do not have healthy eating habits the likelihood of becoming overweight and suffering from associated Cardiovascular diseases is higher..

For decades, the solution par excellence used for weight loss has been dieting. However, diets that are not entirely adequate can produce an increase in anxiety if real hunger is experienced, failing to establish a proper eating pattern.

The best option is to be able to The best option is to be able to establish an association of eating to meet the physiological need and to dissociate the eating behavior with other negative emotions (such as anxiety). (such as anxiety).

Mindful Eating Guidelines

In Psicoalmeria we recommend guidelines to establish an appropriate pattern of relationship with food; They will help you whether you are on a diet or just want to get healthier habits..

1. Prepare the food in an adequate amount.

Keep in mind that we always We always tend to finish what we started and probably if you overdo it you will want to leave "the clean plate", even if you feel full. even if you already feel full.

2. Eat sitting down, not standing up

In a comfortable place free of distractions if possible.

3. The only thing you should do is enjoy the food with "beginner's mind".

That is, as if it were the first time you were eating that food and with openness to all sensations and emotions.. All your attention and intention will be on the food.

4. Support yourself with audio material

Before starting to enjoy the food, use the Psicoalmeria mindful eating audio; you will be able to better focus your attention and savor the moment. In addition, the audio is designed for the first bite, allowing you to eat at an appropriate pace and dissociate anxiety + food.

6. Enjoy the present moment

Enjoy the the sensations, emotions and pleasant thoughts that evoke you that food.

Advantages of Mindful Eating

Among the advantages of minful eating the following stand out.

• You will be able to enjoy the flavors and feel satiety in each meal.
• You will dissociate food with unpleasant emotions, eating in a natural and physiological way.
• You will eat the necessary amounts that your body needs, producing over time a regulation of your weight.
• If you use mindful eating together with a balanced diet you will achieve better results. In addition, you will reduce the anxiety, frustration and guilt experienced when results are not produced in the short term.

Are you looking for psychological assistance?

If you have not been getting results in your eating regulation or weight loss plans for some time, you probably need guidelines adapted to your situation.

In Psicoalmeria we take care of evaluating your demand and objectives to establish the best psychological techniques and guidelines to achieve your wellbeing. The psychologist Verónica Valderrama Hernández and her colleagues successfully deal with many cases related to eating problems and eating disorders. You will be able to attend the sessions in Almeria (Spain) and online in a comfortable way.