1. Stay away from the TV and other screens

Do you have your meal in front of the TV or with your phone in hand? This is one of the worst habits of mindful eating. Focusing on the screen while eating makes us less focused on what we are eating. This could lead to eating a big quantity of food and not feeling satisfied. If you’d like to become a mindful eater, you must shut down all screens and visual displays that could distract you while eating.

2. Sit and relax when you are eating

Even if your schedule is busy and tight all the time, you must make time for relaxed meals. As a mindful eater, you need to sit down and focus on your meal rather than rush it and multitask while eating. Busying yourself with your business emails or other work-related things will make you unaware of how much you are eating and can come in the way of your feelings of satisfaction.

3. Serve your portions before eating

Eating mindfully means serving out your portions on a bowl or a plate rather than eating in the wrapping or the packet. This is because you are more likely to consume more food when you are eating from the pack than you should. Putting the portion you must eat on a plate limits your ability to overeat. Fixing an amount to be consumed helps you know how much of that food you are allowed to eat per serving, and limits your craving for it once you consume that portion. This will also teach you how to appreciate your food even more.

4. Reflect upon your food needs and emotions

Not every time we feel hungry, we are hungry. Before eating it is important to check your emotions to understand if your hunger is real. It is important to understand if you are craving food because you are stressed, bored, sad, or feeling similar emotions. Reflecting on your food needs before choosing whether you should eat or not, what to eat and how to eat it is important.

5. Put down your spoon after every bite

Very often we eat our whole meal one spoon after the other, not allowing ourselves enough time to breathe between a spoon and the other and enjoy the tastes. If you find yourself preparing another bite of your meal before swallowing or even chewing the first one then this tip is for you. Doing so leads to consuming large quantities of food very fast without paying enough attention. Therefore, make sure that you put your spoon or fork down after every bite to enjoy the taste, and prolong the time spent eating.

Source:

https://www.health.harvard.edu/blog/10-tips-for-mindful-eating-just-in-time-for-the-holidays-201511248698