At this time of year, we're all guilty of a little festive indulgence. But according to the British Dietetic Society, people gain an average of almost half a stone over Christmas period, with many of us consuming around 6,000 calories on Christmas Day alone!
Bad eating habits - such as sugar addiction, thoughtless snacking and a tendency to take 2nd or 3rd helpings without even thinking - go into overdrive at this time of year.
So how can we pay more attention to what we’re putting into our bodies - to enjoy the festive season without thoughtless over-indulgence?
One approach is through mindful eating - an extension of mindfulness.
Mindful eating helps people to make conscious food choices by becoming more aware of hunger cues and cultivating self-acceptance.
Through mindfulness meditation, experiential eating exercises and self-reflection, courses such as MB-EAT (Mindfulness Based Eating Awareness Training) that launches in London in 2014, teaches a more balanced and positive relationship to eating and bodies.
Here are some top tips from the teachers to help lessen the temptation to overeat this Christmas.
How To Eat Mindfully
Savour in silence(01 of05)
Open Image ModalAt meal times, put away your phone, turn off the TV, and ask any family or flatmates to pipe down as you sit down to dinner.
Any sensation that you experience outside of taste and smell while you’re eating can distract you from really appreciating what you’re putting in your mouth.
While going through an entire meal in pure silence may be a bit much for most of us, just deciding to spend the first 3-5 minutes of a meal in peaceful contemplation of each tasty morsel can be enough. (credit:Getty)
Come to your senses(02 of05)
Open Image ModalBefore you dig into your meal, have a mindful moment with it.
Sit down, tune into your stomach and notice how hungry you feel. Then look at the food and really study its colours, the shape and textures. Before you take the first bite, close your eyes, inhale deeply and savor the fragrant aroma.
This should really get your mouth watering! When you eat, try to taste and identify all the different ingredients in your meal. This is particularly fun in restaurants, when you didn’t make the food yourself and may help you become more creative in the kitchen. (credit:Getty)
Switch hands(03 of05)
Open Image ModalIf you’re a righty, how about putting your fork or spoon in your left hand for a change?
You’ll have to work a little harder on hand-mouth coordination, which will shift you out of autopilot or mindless eating (i.e. wolfing down your lunch in seconds) into mindful eating which involves eating consciously, staying more focused during mealtimes and, ultimately, eating less while still feeling satisfied.
Chew it over(04 of05)
Open Image ModalPutting your fork down between bites of food is a great way of making sure you take the time to chew your food properly, rather than letting yourself mindlessly pick at your plate for your next bite.
It also encourages you to slow down and pay attention to the taste of your food, instead of just shovelling it down your throat as quickly as possible. (credit:Getty)
Know when to stop(05 of05)
Open Image ModalHow do you know when it’s the end of meal time? Do you listen to external cues or your own internal ones?
External cues are things like your waiter removing your plate, the end of lunch hour, or an empty bag of popcorn. It’s important to listen to internal cues like feeling full, considering the portion size that’s right for you, or feeling thirsty. (credit:Getty)