With millions of Americans now working from home, the risks of snacking, binging and otherwise mindless eating have become especially challenging. If you find yourself chowing down on various foods without really needing or perhaps even wanting them, try these techniques to keep mindless munching to a minimum.
1. Chew foods slowly and deliberately. We eat fast when it is easy. The more work and intention we have to apply to our eating behavior, the more difficult it will be to do it mindlessly.
2. Pay closer attention to your stomach than to your taste buds. What you’ll notice is that the digestive tract is not diluted by deliciousness. It’s intelligence is based less on indulgence and more on need. So, it’s likely you’ll be eating a lot less.
3. Practice “presence” with the sensuality of your food, amplifying flavors and shapes in your mouth and in your mind. Try it with a raisin. Look closely at the lines and details of the tiny fruit. Then, when you pop it into your mouth, instead of immediately chewing and swallowing, let it sit. Allow the saliva to play over it’s roundness and crinklyness, while the sweetness gently and slowly dissolves, gradually hitting your taste buds. Try keeping it there for 60 seconds or so, and enjoy its flavor before swallowing. You’ll find yourself savoring the mini morsel more than you would an entire handful and you’ll be amazed at how satisfying one little raisin can be.
