Mindful eating = conscious eating

1. Maybe you know it: you eat a few liquorice, a bag of chips or a bar of chocolate without a hint of thought. A shame, because you don't really taste what you eat and you quickly eat too much. And afterwards you regret. There is a solution: eat with attention, or mindful eating.

2. Maybe you know it: you eat a few liquorice, a bag of chips or a bar of chocolate in a very thoughtless way. A shame, because you don't really taste what you eat and you quickly eat too much. And afterwards you regret. There is a solution: eat with attention, or mindful eating.

How and why?

1. Mindful eating is not about who you eat, but about how and why you eat. So awareness. And eat with care. Try not to take the next bite until you can't really taste the previous one in your mouth. You will notice that your eating pace slows down a lot. And that has advantages. Eating too greedy is associated with all kinds of health problems, such as obesity, stomach complaints and type 2 diabetes.

The role of hormones

1. If you eat slowly, you help your satiety system. For example, it takes about 20 minutes before a signal is sent to your brain that you have eaten enough. If you eat slowly during those 20 minutes, you can make sure you don't overeat before those 20 minutes are up. Fat cells and hormones play a role in this system. When the fat stores in your body increase, your fat tissue produces more leptin, a fat-breaking protein. Leptin goes to the satiety center in your brain stem. And that is a signal to your body that the fat stores are large enough and that you do not have to eat more. So your feeling of hunger decreases. The hormone PYY also plays a role in the satiety system. This hormone suppresses appetite. Your small intestine produces PYY when it has to start digesting food. In addition, the first part of your small intestine produces the hormone CCK when food passes by. CCK also inhibits hunger by stimulating the satiety center in the brain stem.

2. If you eat slowly, you help your satiety system. For example, it takes about 20 minutes before a signal goes to your brain that you have eaten enough. If you eat slowly during those 20 minutes, you can make sure you don't overeat before those 20 minutes are up. Fat cells and hormones play a role in this system. When the fat stores in your body increase, your fat tissue produces more leptin, a fat-breaking protein. Leptin goes to the satiety center in your brain stem. And that is a signal to your body that the fat stores are large enough and that you do not have to eat more. So your feeling of hunger diminishes. The hormone PYY also plays a role in the satiety system. This hormone suppresses appetite. Your small intestine produces PYY when it has to start digesting food. In addition, the first part of your small intestine produces the hormone CCK when food passes by. CCK also inhibits hunger by stimulating the satiety center in the brain stem.

Vibrating fork

1. There are also aids that influence your eating speed. Behavioral scientist Sander Hermsen (VU Amsterdam), for example, investigated whether a fork that gives feedback on eating speed by vibrating can prevent you from eating too fast. The vibrating fork appears to work: the eating speed decreased in people using the fork. The number of bites per minute decreased with the fork from an average of approximately six bites to four or five bites. Participants also lost an average of nearly three kilograms after 12 weeks of use. According to the researcher, the effect of the fork is mainly due to the fact that the fork gives the feedback exactly when it is needed, and that you can act immediately when you feel a vibration.

2. There are also aids that influence your eating speed. For example, behavioral scientist Sander Hermsen (VU Amsterdam) has investigated whether a fork that vibrates gives feedback on eating speed can prevent you from eating too fast. The vibrating fork appears to work: the eating speed decreased in people who used the fork. The number of bites per minute decreased with the fork from an average of approximately six bites to four or five bites. Participants also lost an average of almost three kilograms after 12 weeks of use. According to the researcher, the effect of the fork is mainly due to the fact that the fork gives the feedback exactly when it is needed, and that you can act immediately when you feel a vibration.

Test with a raisin

1. Such a fork can create awareness, but you can also get started yourself. The â € Raising Exerciseâ € ™ is a well-known exercise in mindfulness. It uses all the senses and you eat with attention. First look at the raisin and see the color, texture, size ... And smell it too. What do these first two steps do to you? Is your stomach rattling, do you feel like tasting? If you bring the raisin to your mouth, you can also observe. Because how soon do you want to put the raisin in your mouth? Then taste the raisin, chew it, feel the texture in your mouth. Those who do not eat with attention will swallow the raisin very quickly. The trick is not to do that right away, but to chew well and experience what happens in your mouth. Eventually you swallow the raisin.

2. Such a fork can create awareness, but you can also get started yourself. The â € Raising exerciseâ € ™ is a well-known exercise in mindfulness. It uses all the senses and you eat with attention. First look at the raisin and see the color, texture, size… And smell it too. What do these first two steps do to you? Is your stomach rattling, do you feel like tasting? If you bring the raisin to your mouth, you can also observe. Because how soon do you want to put the raisin in your mouth? Then taste the raisin, chew it, feel the texture in your mouth. Anyone who does not eat with attention will swallow the raisin very quickly. The trick is not to do that immediately, but to chew well and experience what happens in your mouth. You'll eventually swallow the raisin.

Please wait

1. You can also use this eating with attention during your regular meals or eating moments. Also check your cup of soup, salad or piece of chocolate. Smell it and chew well. All of this works best if you provide little distraction. So no newspaper, TV or telephone next to your plate. Also, in between meals, put down your fork regularly or get into the habit of sticking something new to your fork after you have swallowed the previous bite. This way you are more aware of the bite in your mouth and not all attention is paid to the next bite while you are still chewing.

2. You can also use this eating with attention during your regular meals or eating moments. Also check your cup of soup, salad or piece of chocolate. Smell it and chew well. All of this works best if you provide little distraction. So no newspaper, TV or telephone next to your plate. Also put down your fork regularly in the meantime or get into the habit of sticking something new to your fork after you have swallowed the previous bite. This way you are more aware of the bite in your mouth and not all attention is paid to the next bite while you are still chewing.

No calorie counting and nothing is prohibited Mindful eating is also a friendly way to eat. You don't have to count calories, carbohydrates or fats. Chocolate, chips and pizza are also possible, as long as you enjoy them consciously. This is especially possible if you eat with attention and do not eat your food unnoticed. Eating the pizza out of the box in front of the TV? If you eat mindfully, sit at the table and put the pizza on a plate. Did you eat it completely before? You will notice that you automatically take less of it if you eat slowly. Ultimately, this can cause you to lose weight, but it is mainly about the healthy and pleasant relationship you can have with food. Don't miss anything anymore?

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