Binge eating is more than the occasional overeating session -- it's a serious disease with real mental and physical health consequences. Mindful eating is one of the recently studied therapies used to help prevent bingeing episodes. While the process of mindful eating seems to involve little more than slowing down and thinking about what you're doing, it's actually a powerful treatment tool. Two separate 2011 studies in the journal "Eating Disorders" found that mindfulness-based eating helped patients to feel more in control of their eating habits. If you suffer from binge eating disorder, mindful eating can play a vital role in your treatment plan.
Step 1
Set up a designated spot to enjoy your meals, away from your desk, the car, the television and other distractions. Plan on using this space for eating only. Decorate it to create a pleasant atmosphere.
Step 2
Consider your hunger before eating. Aim to eat when you're hungry, but not famished or starving. If you're not hungry, find an alternate activity, such as taking a walk or writing in your journal. Your therapist, nutritionist or doctor can help you develop additional strategies for avoiding food when you're not hungry.
Step 3
Sit before your meal and close your eyes. Smell the food and identify the different aromas.
Step 4
Picture yourself eating the food slowly. Visualize yourself eating only until you're satisfied, then stopping. Remind yourself that food is a tool used to nourish your body and that it's part of the gift of good health that you give yourself.
Step 5
Take your first bite, then put your utensils down. Chew slowly as you pay attention to the texture and each of the flavors. Take time to really savor, experience and enjoy the bite before you swallow. Picture the food heading down your throat and entering your stomach as you swallow. Repeat with every bite.
Step 6
Check in with yourself at several points throughout the meal to see if you feel satisfied. If you feel satisfied, stop eating and clean up your plate. Acknowledge that you enjoyed your meal and that you feel satisfied. Remind yourself that you can come back and eat again whenever you're legitimately hungry and stop whenever you're legitimately full to help ease feelings of deprivation, recommends Intuitive Eating.org.
Tips and Warnings
- Mindful eating is just one of many tools used to treat binge eating disorder. Always seek helped from a licensed therapist, nutritionist or doctor for a more comprehensive treatment strategy.
References
- "Eating Disorders"; The Application of Mindfulness to Eating Disorder Treatment...; R.G. Wanden-Berghe, et al; January 2011
- "Eating Disorders"; Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder...; J.L. Kristeller, et al; January 2011
- Clinical Case Studies; A Mindfulness-Based Health Wellness Program for Managing Morbid Obesity; Nirbhay N. Singh; January 2008
- MayoClinic.com; Binge-Eating Disorder; October 2010
- "Good Housekeeping": 15 Easy Ways to De-Stress This Year, No Matter Where You Are
- Intuitive Eating: 10 Principles
