Mindful Eating: Breaking the Cycle of Food Cravings

Overview

Now and then, we would have found ourselves binge-watching a show with a bag of chips and various other kinds of junk foods. And just like that, we would have finished an entire bag without noticing or experiencing its taste.

This is how we slowly bring mindless eating into our comfort routine. This behaviour can usually be found when we want to feel less anxious and relieve stress. But is mindless eating a coping mechanism? Keep reading to learn how to manage food cravings and ways to practice mindful eating.

Mindful eating

Indulging in your favourite guilty pleasures on certain occasions can be a regular part of taking care of yourself. However, it might be worth taking a closer look at if it becomes a regular habit. Changing how you eat, rather than what you eat, can help you discover a more profound sense of enjoyment in your food. 

Mindful eating isn’t about going on a diet or imposing restrictions but rather about savouring the pleasure of eating more consciously and prudently.

Being fully present is the first step to practising mindful eating. By being cautious, you can focus entirely on the experience of eating and savouring your food’s flavours, textures, and aromas. 

It also involves making conscious choices about what you eat and knowing how different foods affect your body and emotions. Engaging in mindful eating can positively impact your overall well-being, both physically and mentally. 

Also, it can help you overcome emotional eating and break free from the cycle of mindless eating and overeating, which often leaves you feeling sluggish and unhealthy.

Benefits of practicing mindful eating 

• Improved digestion
• Stops hedonic eating
• It can heal binge eating
• Aids in weight loss journey
• Teaches us to make healthier eating choices
• Recognises true hunger

How do you manage food cravings?

Food cravings are a normal thing that most people experience. But here’s the thing: how we handle those cravings can differ from person to person. 

Some people eat whatever they want and don’t think twice about it, while others feel like their cravings ultimately control them and end up going on a full-on binge fest.

When someone gives in to a craving, they usually blame it on their lack of self-control. But the truth is, cravings are way more complicated than that. They’re caused by specific chemical reactions in our brains, like neurons firing in the reward centre. These hormones control our appetite and behaviour, and easy access to delicious foods strengthens the craving cycle.

Cravings can be potent, and they can be triggered by anything. Like walking by a bakery and getting a whiff of fresh bread? Instant craving, right? Or, after a long, stressful day at work, finding ourselves pulling up to the nearest fast-food restaurant for some comfort food. 

And let’s remember those good times, like going to the movies and wanting nothing more than a big bucket of popcorn or a bag of candy.

Certain foods, the ones that are packed with fat, sugar, salt, and carbs, can impact our brain signals and make us crave them even when we’re already full. To cope with food cravings and be more mindful, here are some simple practices:

Organise your shopping

Mindfulness is not a hurried endeavour. On the contrary, it necessitates time and contemplation, which commences with your shopping checklist. Strategise your meals for the upcoming days and stock your shopping trolley with fresh produce (preferably sourced locally), fruits and vegetables, nutritious fibre-rich options, and wholesome complex carbohydrates.

When you reach the dessert section, reflect on what you truly desire – refrain from impulsively grabbing five assorted biscuit brands accompanied by peanut butter cups. Additionally, you can prepare meals in advance for the entire week.

Engage in the practice of urge surfing

Cravings are transient, and research indicates that they peak around 5 minutes. “Urge surfing” involves riding the wave of your thoughts, emotions, and cravings instead of giving in to them. This approach is often effective in treating substance use. Follow these four steps:

1. Recognise your craving. Use the phrase, “I’m experiencing the urge to consume…” and fill in the blank.
2. Observe it. Take note of how you feel when the craving arises. Do you sense it in your stomach? Are you feeling distracted or anxious? Do you feel compelled to move or constantly visit the kitchen?
3. Be receptive. Avoid trying to suppress or eliminate the craving. Embrace the experience as it is.
4. Pay attention to what follows. Observe the urge as it intensifies, reaches its peak, diminishes, and eventually subsides. Take note of the strength of the craving. For example, I’m experiencing the urge to eat potato chips. Initially, it was a 5, but now it’s a 7.

Our cravings naturally ebb and flow, much like waves in the ocean. Attempting to resist this wave is futile. Wishing for the craving to vanish is ineffective. Instead, acknowledge its presence and accept that it is a normal part of the experience. Doing so allows you to coexist with the craving and “surf” alongside it.

Eat when you’re hungry

Eating when you are hungry is essential rather than waiting until you are starving. This concept also applies to planning your day. Working continuously for hours without taking breaks is not feasible, and it is essential to attend your lunch break. 

Skipping meals can lead to failure because a body deprived of food does not respond quickly enough to fullness signals. Furthermore, when starving, you are more likely to consume the first thing you see, which may not be the most nutritious option. You can create a list of quick and easy recipes if you need more cooking time.

Find bigger and better offer

Concentrate on the food’s authentic taste and acknowledge its flavour to overcome a food craving. Then, substitute the problem food with a superior-quality option that fulfils the same desires. This approach can be likened to “finding a more extensive, superior offer.

For instance, if you like candies, try to acknowledge their actual flavour, and then you could go for some natural flavours like actual fruit – blueberries.

Out of sight, out of mind

Have you ever noticed how quickly and effortlessly you can devour a bowl of candies when they are right in front of you? One effective strategy to help control these cravings is to remove yourself from the immediate presence of the tempting treat.

A recent study examined the relationship between the proximity of food and the speed at which it is consumed. The findings revealed that individuals consumed fewer chocolates, crackers, and grapes when positioned 20 feet away instead of within arm’s reach.

Eliminating processed food from your household may not be a practical solution, especially if you live with others who do not share your commitment. However, you can mitigate temptation by storing these treats in locations requiring some effort to access them. For example, consider placing them on the top shelf, in the basement, or even in the trunk of your car.

Follow your body’s cues

Reconnect with your senses while enjoying your meals. Take in the vibrant colours of your food, savour the enticing aromas, relish the diverse flavours, appreciate the textures, and be attuned to your body’s hunger cues. By immersing yourself in the present moment and engaging your senses, you cultivate a deeper connection with your body.

Express gratitude for your meal

Utilise this opportunity to cultivate appreciation for the abundant feast before you. Recognise the positive impact of nourishing food on your well-being, as it fuels your body, enhances your ability to focus, and sustains you throughout the day.

Engage in thorough chewing

By taking the time to chew and savour each morsel, your stomach will promptly signal when you have reached satiety. Moreover, well-chewed food facilitates digestion, allowing the energy derived from it to be readily accessible. This, in turn, reduces the likelihood of experiencing post-meal fatigue.

Eat nourishing foods

• Prioritise nourishing foods that benefit your physical well-being and provide satisfaction. Start by incorporating more fruits and vegetables into your meals to enhance your essential vitamins, minerals, and fibre intake.
• By nourishing your body with these wholesome choices, you also nourish your mind, promoting stress reduction and preventing depression.
• Listen to your body’s hunger and fullness signals.
• Pay attention to your body’s signals of hunger and fullness. Mindful eating involves actively listening to your body’s needs. To avoid overeating, take the time to recognise when you are genuinely hungry and be aware of when you begin to feel satisfied.

Minimise distractions while eating

Minimise distractions during mealtime to fully immerse yourself in the experience of eating. It is easy to overindulge when your attention is divided. Eat without distractions instead of eating in front of screens or engaging in other activities.

By doing so, you can fully appreciate and savour your meals. Remember, it’s mealtime – multitasking can wait.

Reflect on your thinking

Consider contemplating your thoughts and emotions while consuming food. Once you have finished your meal, allocate a moment to introspect and inquire about your current state. How do you perceive your feelings? Did the meal meet your satisfaction? Are you desiring additional food? This introspection can offer significant revelations for your mindful eating expedition.

Summary

It is perfectly natural to desire processed food occasionally. Allow yourself some indulgence and savour the foods you want without any guilt. However, it is essential to keep in mind the importance of moderation. 

Before making any substantial changes to your diet, it is advisable to consult a dietitian, physician, or healthcare expert for guidance.

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