Ever heard the quote “you are what you eat”? Think also that you are how you eat!
If you want to know How to Lose Weight with Your Brain‘s help, you may want first to know about how it works! If you already know the benefits of a mindful eating stay here. I am about to show you how you can do it, in practice!

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Mindful Eating Routine in 16 Steps

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Start with your shopping list
Consider the health value of each item added to your list and stick to it to avoid impulse purchases. Fill most of your cart in the products section and avoid the central aisles – which are usually the ones with processed foods – chips and sweets.

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Go with an appetite to the table – but not when you’re very hungry.
If you skip meals, you may be so anxious to get something in your stomach that your first priority is to fill the void instead of enjoying the food.

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Start with a small portion.
It can help to use smaller plates.

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Enjoy your food.
Pause for a minute or two before you start eating to contemplate everything and everyone. Quietly express your gratitude for the opportunity to enjoy delicious food and company, or yourself if you are alone.

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Bring all your senses to the meal.
When cooking, serving and eating your food, be aware of the color, texture, aroma and even the sounds that different foods make when preparing them. When chewing food, try to identify all ingredients, especially spices.

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Take small bites.
It is easier to taste the food completely when the mouth is not full. Place the cutlery between the forkfuls.

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Chew well.
Chew well until you can taste the essence of the food. (You may need to chew each mouthful 20 to 40 times, depending on the food.) You will be amazed at all the flavors that are released.

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Eat slowly.
Take at least five minutes to eat consciously before talking to your tablemates.

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Disconnect at the table!
No meal with cell phones.

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Sit in a comfortable way.
Do you eat in the kitchen and is the chair stiff? Is the living room chair more comfortable? Go there and get it!

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Close your eyes on a few mouthfuls to be more present.

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Think about the origin and the production chain that allows food to reach your plate.

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Observe what you feel: comfort, joy, satisfaction…

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Turn off the nutrient and calorie judgment.

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Enjoy the environment: where and with whom you are.

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Finish by contemplating and thanking the meal.

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Are you going to be able to do all this?

Yes! It may seem strange and complicated at first. Give it time, with the feeling of well being this way of feeding brings you, I am sure it will become part of you, quickly.

Start a bit at a time, with what seems easier to you.

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With which will you begin? Tell me in the comments!

16 Steps to a Mindful Eating Routine #mindfuleating #healthyeating #mindfulness #consciouseating

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Written by: Paula Pereira
Read more from her HERE

Cover pic by senivpetro