- There is a
rampant practice of mindless eating which has led to increase in obesity
levels with a corresponding increase in risk of cardiovascular disease and
- A research team from University of North Carolina
has found that practicing mindful eating promotes weight
- In the study, participants who followed mindful
eating practices lost 1.9kg when compared to the control group that
lost 0.3 kg.
individual is considered to have healthy weight range when the BMI is between 18.5 and 24.9
. Maintaining a healthy
weight is necessary to lower the risk of diseases like coronary artery disease
and diabetes. Most overweight people, in their quest to lose weight, resort to
various diets and exercise routines. A simple yet effective tip would be to
practice mindful eating
indicated by a research study conducted by Dr. Carolyn Dunn from The North
Carolina State University and colleagues.
eating is the practice of focusing on eating and increasing awareness about the
food consumed. This is now being suggested as a possible strategy to lose
weight. The study conducted by Dr. Carolyn involved identifying the
effectiveness of a program called ESMMWL - Eat Smart, Move More, Weigh Less.
The study also focused on the association between weight loss and the practice
of mindful eating.
‘Savoring the taste of food will help you enjoy your meal and lower excessive craving for certain food groups.’
ESMMWL - Eat Smart, Move More, Weigh Less
research team from The University of North Carolina developed the ESMMWL which
was based on the theory that focusing on eating could help participants change
unhealthy eating practices and help with weight management.
Identifying Mindful Eating Questionnaire
Eating Questionnaire (MEQ) was administered to the participants and involved a
28-item questionnaire which delved into 5 aspects of mindful eating. The
participants were given a live class from an instructor on their mobile or
computer, at the same time every week, as a part of the synchronous distance
mindful eating involves
Identifying the Effectiveness of ESMMWL
- Being attentive to feelings of
hunger and satiety (fullness)
- Planning snacks and meals
- Eating as a sole activity and not during other
activities like watching TV
- Paying additional care to
appreciate the taste of the food being eaten
- Eating just a
small proportion, like one or two bites, of calorie rich foods and enjoying the
study included 80 participants who were part of a randomized controlled trial
that tested the significance of ESMMWL on weight loss. This constituted a
15-week online weight management program, and subjects who enrolled in the
ESMMWL program were asked if they were willing to participate in the study.
study found that
- People who enrolled for the ESMMWL
lost more weight(1.9kg) than participants in the control group(0.3)
research team associated with the study stated that there was a beneficial
association between weight loss and the practice of mindful eating. This is the
first study that utilized stringent methodology to identify the effectiveness
of mindful eating. Further research is being conducted to determine the
effectiveness of mindful eating in controlling the risk for diabetes.
6 TIPS to Practice Mindful Eating
eating is more about appreciating the taste rather than loading up on calories.
In mindless eating, there is constant gorging of food, ignoring the needs of
mindful eating is found to help with weight loss, here are 6 tips to practice
- Listen to your body
The most important aspect to mindful eating is to listen to your body. Eat when
you are hungry and stop when the feeling of fullness sets in. This includes
staying away from desserts if the body already signals satiety.
Eat With Others:
People tend to be more conscious about what they eat in the presence of
company. Moreover, eating with family is a great chance to bond over a meal.
Relish Every Taste:
Enjoy every flavor and taste. Mindful eating practices include appreciating the
taste of every food group, from a raisin to a meat patty. This way, the body
will be satisfied with the meal experience, leading to increased feeling of
Nutritious Food: Be involved with the nutritional aspect of the food, this
will help you appreciate the food better and it is also be good for health.
Source of The Food: Identify the source of the food, appreciate the effort
that has gone into growing the food, this will help you enjoy the meal better.
Focus only on
Eating: Most people tend to carry out other activities when eating, like
talking over the phone or watching TV or being involved in business
discussions. This can take the focus away from eating, which will lead to
mindless eating. The emphasis should be only on eating which is the essence of
eating is a great way to not only appreciate the food that we eat but also to
respect our body, and eat food that is good for the body, which could
consequently lead to effective weight loss.
- 6 Ways to Practice Mindful Eating -