— Cleveland Clinic (@ClevelandClinic) January 3, 2016
Dr. Albers offers these tips to help you practice mindful eating:
Eat with your non-dominant hand. Switching your fork into your other hand jolts you out of autopilot. You can do it, but it takes more of your attention and concentration.
Swivel away from your desk when you snack at work. This will prevent you from being tempted to answer your phone or type on the computer. When you eat, just eat.
Use red plates or red cues like red napkins to help you slow down. When you see red, your mind automatically slows you down.
Use a Bento box. It helps to keep your portion sizes consistent and also trains and rewires your stomach to be satisfied with a smaller amount of food.
Practice “hunger checks.” Whenever your phone rings, ask yourself how hungry you are on a scale from 1-10.
Intentionally eat “off the clock” as an experiment. Too often we eat at scheduled meal times instead of when we are actually hungry. Take a day or two to learn about your natural hunger periods.
Practice mindfully eating foods you love in times of calm, not stress. In other words, practice eating chocolate mindfully on a good day, not when you are under stress.
Add spinach to a morning snack. A recent study showed that this food helps you reduce how much you eat through the entire day because it contains nutrients that keep you feeling fuller.
Keep reminders of what you’ve eaten. Research shows that we tend to have very poor memories of what we’ve eaten, so save the wrapper from your granola bar on your desk or snap a photo.