The Importance of Mindful Eating in Combating Obesity

Obesity is a growing public health concern worldwide. According to the World Health Organisation (WHO), the prevalence of obesity has tripled since 1975, and in 2016, more than 1.9 billion adults were overweight, of which over 650 million were obese. Obesity is linked to various health problems including heart disease, stroke, type 2 diabetes, and even some types of cancer. In this post, we’ll discuss the importance of mindful eating in combating obesity.

What is Obesity?

Obesity is when somebody is significantly overweight, and it is linked to numerous health problems. There are many factors that contribute to obesity such as genetics, environmental factors, and lifestyle choices. Find out more at Chemist4U.

Some of the main obesity symptoms include:

• Excessive body fat: Obesity is defined as having a BMI of 30 or higher, which is associated with excess body fat. However, it’s important to note that some individuals may have a high BMI due to muscle mass or other factors.
• Difficulty breathing: Excess weight can put pressure on the lungs and airways, leading to shortness of breath, wheezing, or other breathing difficulties.
• Joint pain: Excess weight can put stress on the joints, particularly the knees and hips, leading to inflammation and pain.
• Fatigue: Obesity can cause fatigue and low energy levels, especially after physical activity.
• Sleep problems: Obesity is associated with a range of sleep problems, including sleep apnoea, snoring and insomnia.
• Skin problems: Obesity can lead to skin problems such as rashes, infections, and discolouration, particularly in areas of the body where skin folds are present.
• High blood pressure: Obesity is a risk factor for high blood pressure, which can lead to serious health problems such as heart disease and stroke.

What is Mindful Eating?

Mindful eating is a practice that involves paying attention to the present moment while eating. It is about being fully aware of the taste, smell, texture, and sensation of the foods that we eat. Mindful eating involves savouring each bite, chewing slowly, and taking the time to appreciate the flavours and aromas of the food. It also involves paying attention to hunger and fullness signals and eating until we feel satisfied rather than stuffed.

The Importance of Mindful Eating in Combatting Obesity

Mindful eating has been shown to be a very effective tool in weight management and combatting obesity. Here are some reasons why:

Control Portion Sizes

One of the main reasons why people become obese is due to eating more calories than they burn. Mindful eating helps to control portion sizes by encouraging people to eat slowly and pay attention to their hunger and fullness signals. By eating mindfully, people are less likely to overeat and consume excess calories that can lead to weight gain.

Reduce Stress Eating

Many people will turn to food when they are stressed, bored, or anxious. This is known as emotional or stress eating, and it can lead to overeating and weight gain. Mindful eating can help reduce stress eating by encouraging people to focus on the sensations of eating and the pleasure of food, rather than using it as a coping mechanism for emotional issues.

Improve Digestion

When we eat more mindfully, we tend to chew our food more thoroughly, which aids in digestion. Chewing thoroughly helps to break down the food into smaller pieces, making it easier for the body to digest and absorb nutrients. Proper digestion is essential for maintaining a healthy weight and avoiding obesity.

Improve Food Choices

Practicing mindful eating encourages people to pay more attention to the quality of the foods that they eat. People who practice mindful eating are more likely to choose whole, nutrient-dense foods that nourish their bodies, rather than processed or fast foods that are high in calories and low in nutrients. By making better food choices, people can improve their overall health and reduce their risk of obesity and related diseases.

Encourages Non-Judgemental Awareness

Mindful eating involves observing our thoughts, emotions, and physical sensations without judgement. When we eat mindfully, we are encouraged to pay attention to our thoughts and feelings around food without labelling them as ‘good’ or ‘bad’. This can help us develop a more positive relationship with food, free from shame or guilt.

Encourages Self-Compassion

Mindful eating encourages us to be kind and compassionate to ourselves even when we make food choices that we may not always feel proud of. Rather than beating ourselves up for eating a ‘forbidden’ food, we can practice self-compassion by acknowledging that we are human and that occasional indulgences are a normal part of life.

Break the Cycle of Dieting

Dieting can create a cycle of restriction and binging, leading to disordered eating and eventual weight gain. On the other hand, mindful eating helps to break this cycle by promoting a non-restrictive, intuitive approach to eating. Rather than following rigid rules or guidelines, mindful eating encourages us to listen to our bodies and eat in a way that feels nourishing and satisfying.

Foster a Sense of Gratitude

When we practice mindful eating, we take time to appreciate the flavours and textures of the food, as well as the effort that went into preparing it. This can help to foster a sense of gratitude for the food that we have, as well as the people and resources that made it possible. Developing a sense of gratitude around food can help us to approach eating with a more positive and joyful mindset.

Tips for Practicing Mindful Eating

Here are some tips to keep in mind if you want to practice mindful eating:

• Notice Your Body’s Hunger and Fullness Signals

Before you eat, take a moment to check in with your body and ask yourself if you are truly hungry. During the meal, pay attention to your fullness signals and stop eating when you feel satisfied. Don’t wait until you feel seriously full and stuffed before you stop eating.

• Eat without Distractions

When you eat, take the time to sit down at a table and savour the aromas and flavour of your food. Don’t eat while watching TV, at your desk at work, or while on the phone as doing this means you’re not focusing on the food.

• Chew Thoroughly

Take the time to chew your food thoroughly and appreciate the texture and taste while eating. Chewing thoroughly also aids in digestion.

• Take Breaks During Meals

Take a break between bites to give your body time to register the sensation of fullness. This will help you to avoid overeating.

• Focus on the Food

Pay attention to the colours, textures, and smells of the food. Notice how it feels in your mouth and how it tastes. This will help you appreciate your food and enjoy the experience of eating.

• Avoid Multitasking While Eating

Eating while multitasking can lead to mindless eating and overeating. Avoid reading, working, or doing household chores while eating. Instead, take the time to simply focus on the experience of eating.

• Practice Gratitude

Take a moment before each meal to express gratitude for the food you’re about to eat. This can be very helpful in creating a positive mindset and enhancing the experience of eating.

Mindful eating encourages us to pay more attention to what we are eating, making it an effective tool for combating obesity and promoting overall health and well-being.