Have you tried all of the diet plans, like Jenny Craig, Weight Watchers, Atkins? Do you always look at calories and make a decision whether to eat or not based on that? When is the last time you ate something you really liked and were perfectly satisfied (neither a little hungry nor a little too full)?
Sometimes, dieting can backfire. If you cut out the foods you love (chocolate, wine, bread, cheese, sweets) to lose weight, you might decide to binge on them later. Or, once you go back to your "regular routine", you will regain the lost weight.
Think of losing weight as more of a byproduct of a healthy lifestyle than a goal in and of itself. If you make healthy changes in your life, weight loss will naturally follow. It's not good enough to diet for a month, and then start eating the way you did when you gained the weight. This leads to yo-yo dieting, to skin losing its elasticity, stretch marks, clothes that never fit, and takes a mental toll.
So what is eating mindfully? Knowing what you are craving, allowing yourself to have it, and stopping once you are satisfied. It also means not eating in front of the TV or on the go, but paying full attention to the taste, texture, aroma, and visual presentation of the meal. In other words, being present with your food!
TRY IT! -- Set up time for a meal where there will be few distractions. Choose exactly what you are craving without worrying about calories. Before eating, use your senses to appreciate every aspect. As you begin to eat, chew slowly. notice the way the food tastes, and swallow fully before loading up another forkful. After several bites, notice how your stomach feels. Is it still hungry? If so, keep eating slowly. If you feel satisfied and that another bite would lead to diminishing returns, place your fork down. You can wait a few minutes to decide if you want more, or you can wrap the food up for later.
Be patient--it takes a while to rediscover your hunger signals. If you eat and are hungry an hour later, that's fine. You can eat a little more. That's why portion control can be faulty--if you are not hungry enough to eat the entire pre-portioned amount, you are technically overeating. If you eat too little, your body will go into starvation mode and drive you to eat more anyway. Once you are reading your hunger signals accurately, you will never again have to worry about dieting. Most people can't lose weight because they overeat, and many times it's while watching TV and eating in reponse to emotions or stress.
Obviously, you want to also choose healthy foods along with the "junk" foods you love, and you will eventually learn to balance your eating.
One last tip: if you are about to break into the Halloween candy or Christmas cookies, just stop and ask yourself whether you are hungry, or whether you need something else (like a stress-reliever, phone call to a friend, warm bath, nap). If you're really listening, sometimes the answer might surprise you!
