Convinced you'll overindulge this Easter? Here's how you can avoid it.
At this time of the year, we may feel complacent about the health goals we set back in January, or overwhelmed by the fact that we have not yet accomplished them. Naturally, obstacles have fallen in our way between then and now, and the hopeful plans we made to stick to that goal of weight loss, increasing exercise, or ‘healthy eating’ routine, are a little further from our reach. Add to that the upcoming Easter long weekend and the social and personal pressures associated with eating what is typically categorised as ‘good’ and ‘bad’ foods.
There are no ‘good’ or ‘bad’ foods. All foods can be a part of our diets, however the difference is knowing the difference between wanting to eat and needing to eat. As the Easter weekend is coming up, let’s consider the art of Mindful Eating. Mindful Eating is a practice I use regularly with clients, that focuses on eating with intention and purpose, noticing and enjoying our food and it’s effects on our body.
Why is Mindful Eating so important at this time of year?
Typically, during festive periods, people tend to overeat. Easter is a tough time for those on a self-imposed ‘diet of restriction’, and an even tougher time for those who have not sought support for a pre-existing disordered eating condition. The array of delicious food and treats are hard to avoid, and below is some guidance to support you through the Easter period, help balance your overall mood and more importantly, enjoy the time with your family and friends!
Eating with Intention
When you find yourself reaching for a treat food, ask yourself: “am I hungry?”. Consider your brain and body signals. If it is stress or boredom that you are feeling then consider an alternative enjoyable activity that does not involve eating. For many, a tough day at home or in the office when we are stressed, run down, and our blood sugar levels are low, resisting the odd chocolate is difficult. However, one chocolate is fine, and also worth the enjoyable experience, but how does your mind and body feel when one becomes 10 or 20?
Learning ways to manage stress has a positive effect on our gut and therefore our brain and overall sense of control. In a randomised controlled trial of 75 female participants suffering from Irritable Bowel Syndrome, the patients were randomly assigned to eight weekly and one half-day intensive sessions of either mindfulness group training or a support group. Those in the weekly mindfulness group (training sessions involving lessons on meditation, gentle yoga postures, and ‘body scanning’ in which people focus their attention on a specific body area to detect muscle tension and other sensations), displayed a 24% reduction in reported IBS symptom severity, improved health-related quality of life, and reduced distress, compared to only a 6% reduction of women in the support group.
Noticing and Enjoying your Food
Being present allows you to notice what you eat, how you eat, and how your body feels. If you love chocolate, and the abundance of it at Easter leads you to overeat more than usual, consider eating slowly and taking the time to notice how the chocolate tastes and how it makes your body feel.
This also applies if you are a fast eater; consider what it is that is distracting you or causing you to eat mindlessly. Are you stressed, bored or anxious? Chewing food slowly can result in eating up to 15%-25% less . Eating food when stressed and frustrated may develop a cycle of overeating, thereby not allowing adequate digestion to take place. Other outcomes of mindless eating include feeling bloated, guilty, and anxious, all of which can spiral and cause more stress. Furthermore, studies indicate that people tend to eat more food than is needed by the body, if the food is already typically high in calories.
Research has also found that focusing on a specific behaviour change when eating or planning to eat, results in the consumption of less calories and an average weight loss of 1.7kg over 6 weeks. Even a small behaviour change such as asking yourself before you eat “am I hungry?” can have a large impact on your overall sense of happiness. If you do choose to have that treat, then slow down and enjoy it.
Mindful Eating will give you the freedom to make conscious food choices, by paying attention to how you eat, and therefore cultivating self-acceptance. This simple and effective exercise may find you closer to reaching your health goals and having more time and energy for your loved ones this Easter.
Yo-yo dieting can be a strong barrier to creating a consistent Mindful Eating practice. It can take a toll on you and your family. If you are seeking professional help after years of dieting and not reaching your health goals, reach out to info@execfuel.com.au.
