{"id":52983,"date":"2019-11-14T20:54:05","date_gmt":"2019-11-14T20:54:05","guid":{"rendered":"https:\/\/wellnesswise.com\/wp\/?p=52983"},"modified":"2019-11-14T20:54:08","modified_gmt":"2019-11-14T20:54:08","slug":"curb-your-cravings-with-mindful-eating","status":"publish","type":"post","link":"https:\/\/wellnesswise.com\/wp\/2019\/11\/14\/curb-your-cravings-with-mindful-eating\/","title":{"rendered":"Curb Your Cravings with Mindful Eating"},"content":{"rendered":"\n

Hands up if you\u2019ve tried pretty much everything to say goodbye to cravings and had no luck whatsoever? <\/strong><\/p>\n\n\n\n

With mindful eating, you don\u2019t need to spend loads of time and energy on crushing your cravings completely. <\/p>\n\n\n\n

Telling\nyourself that you absolutely can\u2019t have a particular food can work against you.\n<\/p>\n\n\n\n

Think of it this way: <\/strong>if I tell you not to think about a pink elephant, guess what immediately pops up in your mind? No matter how hard you try, it\u2019s super hard to shift the mental image of the pink elephant! <\/p>\n\n\n\n

Your cravings can be a little bit like this too. Denying yourself completely often means that they don\u2019t magically go away<\/strong>, even if you take tons of action to distract yourself. It\u2019s pretty common for them to actually get stronger \u2026 a lot like the thought of the pink elephant. <\/p>\n\n\n\n

It can also encourage a \u201cnow or never<\/strong>\u201d way of thinking if you do give in to the craving. Often, this means that you\u2019ll eat far more than you intended. After all, you\u2019re not supposed to be eating it, seeing as it\u2019s off limits, right? In reality, it will most likely happen again, and you\u2019ll carry on feeling super bad about it. <\/p>\n\n\n\n

A great example of this is birthday cake.<\/strong> You say you are never going to eat sweets because sweets are \u201cbad\u201d. (This is a topic for another day as no food is bad.) But the truth is birthdays happen every year and parties happen more often than that so my question to you is, are you never going to eat birthday cake again?<\/strong> The answer is likely no<\/i><\/b>. You will likely have birthday cake sometime in the future so making a mindful choice with the size of the piece is a healthier approach than saying never and then eating a large piece or half the cake once the party is over.<\/p>\n\n\n\n

There\u2019s another problem people seem to be having these days and it is craving ultra-processed food:<\/strong> according to research<\/a>, it affects hunger hormones and makes it harder for your body to recognize when you\u2019re genuinely full. Not surprising, this means eating a lot more calories than you would otherwise \u2026 usually involving other unhealthy foods. <\/p>\n\n\n\n

Another finding from the study involved the speed at which food was being eaten. The group eating the ultra-processed food had the tendancy to eat more quickly, leading researchers to question whether this was a big factor in the brain being able to recognize signals that they were full. <\/p>\n\n\n\n

How mindful eating turns the tables on cravings: In a nutshell, mindful eating puts you in control of your food choices<\/strong>, which can often feel impossible when you\u2019re constantly trying to beat your cravings into submission. <\/p>\n\n\n\n

A few reasons why mindful eating can work so well:<\/strong><\/h3>\n\n\n\n

You\u2019re not giving into your cravings<\/strong> and letting them take control but you are allowing yourself a little bit of what you fancy and taking the opportunity to relish it. Your mind knows that there will be other chances to satisfy the craving so the \u201cnow or never\u201d mentality isn\u2019t a big issue. The end result? It\u2019s a whole bunch easier to bring your cravings in check. <\/p>\n\n\n\n

How you eat is one place where being super mindful is super helpful.<\/strong> The trick is to pay attention when you take that first bite of something you\u2019ve been craving, resist the urge to dive straight into the next one. Put your fork or spoon down in between bites or keep putting your food down if you\u2019re eating with your hands. The more you can chew each bite before swallowing, the better. <\/p>\n\n\n\n

Take the time to really notice the taste and texture as you chew.<\/strong> This might surprise you, especially if you\u2019re used to eating quickly on autopilot. If you\u2019re eating junk foods, being more mindful with your eating, you might notice how salty, sugary or just plain processed the taste truly is. Or it just doesn\u2019t taste that good. And chances are, it\u2019s going to be a whole lot less appealing once you get clued into this. <\/p>\n\n\n\n

Even if the one above doesn\u2019t happen, taking more time to savor your food helps you to enjoy it more<\/strong> and sometimes, you\u2019ll realize that your cravings weren\u2019t quite as strong as you thought and feel satisfied after just a few bites. <\/p>\n\n\n\n

It can also lift the lid on why you\u2019re getting cravings in the first place. <\/strong>Sometimes, you\u2019ll know exactly what\u2019s behind it but it won\u2019t always be this obvious. Being more mindful with your eating can get to the bottom of what is triggering your cravings and the emotions that may be a factor. Asking yourself, \u201cwhy do I want to eat this? Am I really hungry?\u201d is the first step to take when something is triggering your craving.<\/p>\n\n\n\n

Honestly, it\u2019s not always easy to get a grip on with mindful eating, especially if you\u2019re used to eating quickly, grabbing the first fast food you come across and not tuning into your body\u2019s hunger ques. Over time, it gets easier to more aware of our own relationship with food, what is triggering unhealthy habits, including cravings, overeating and eating emotionally.<\/p>\n\n\n\n

Food is\nintended to taste good and is to be enjoyed! If you\u2019re struggling with\ncravings, mindfulness and mindful eating may be the lifestyle change that can help\nyou take control of your eating so that you can spend more time enjoying what\nyou eat. <\/p>\n\n\n\n

Here\u2019s to\nyour wellness!  ~Amy <\/p>\n","protected":false},"excerpt":{"rendered":"

Hands up if you\u2019ve tried pretty much everything to say goodbye to cravings and had no luck whatsoever? With mindful eating, you don\u2019t need to spend loads of time and energy on crushing your cravings completely. Telling yourself that you absolutely can\u2019t have a particular food can work against you. Think of it this way: […]<\/p>\n","protected":false},"author":1,"featured_media":52984,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","footnotes":""},"categories":[12,22,11,7],"tags":[],"class_list":["post-52983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy","category-mindfulness","category-weight-loss","category-wellness"],"yoast_head":"\nCurb Your Cravings with Mindful Eating - WellnessWise<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wellnesswise.com\/wp\/2019\/11\/14\/curb-your-cravings-with-mindful-eating\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Curb Your Cravings with Mindful Eating - WellnessWise\" \/>\n<meta property=\"og:description\" content=\"Hands up if you\u2019ve tried pretty much everything to say goodbye to cravings and had no luck whatsoever? With mindful eating, you don\u2019t need to spend loads of time and energy on crushing your cravings completely. Telling yourself that you absolutely can\u2019t have a particular food can work against you. 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