By Aaron Boike, B.S. Kinesiology, A.C.E. Certified Personal Trainer

We’re all guilty of it – grabbing a bite on the go, eating while at our desks, or having dinner while watching our favorite TV show. Harmless, right? Researchers at the University of Birmingham, UK, have compiled some pretty compelling research that tells us that our distracted eating may be adding to our waistlines faster than we think. In a systematic review of 24 recent studies, researchers compiled data showing that not only did study participants consume significantly more food while distracted, they also consumed more food later in the day. The researchers hypothesized based on the research that the memory of what was consumed may play a role in how much food is consumed later in the day.

The obvious take away from this research is that we can consume fewer calories and feel more satiety when we are fully present and aware when eating. But can we take this a step further? The short answer is yes. We often eat for convenience, emotion, or to get that quick feeling of satisfaction when our stomach starts rumbling. I frequently advise clients to take a more mindful approach to how they decide when and what to eat. Try this easy technique to help you eat more mindfully. Next time you find yourself reaching into the fridge for a quick snack or tempted to swing through the drive thru of your local fast food restaurant, relax and take four deep breaths, in through the nose and out through the nose. Research shows that exhaling through the nose when deep breathing stimulates our “Rest and Digest” parasympathetic nervous system, which may help you to slow down and think more clearly. After breathing ask yourself two questions:

• Why am I eating? (hunger, stress, anxiety, pleasure, etc..)
• What effect will my food choice have on my body and mind? (positive or negative?)

After you ask yourself these two questions; if you still decide you’re making a good choice, then you’ve done so mindfully and are more likely to find the experience satisfying. If you decide you were making a bad choice, you may have just saved yourself from excessive or empty calories. Commit to try this for one week and see for yourself if you are able to make better decisions and be more mindful about what you put into your body. I think you’ll be pleasantly surprised!

Sources:

Mindful Eating – Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease. (n.d.). Retrieved June 27, 2016, from http://www.todaysdietitian.com/newarchives/030413p42.shtml

Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition, 97(4), 728-742. doi:10.3945/ajcn.112.045245