Lose weight without burden ~ Eat mindfully and lose weight

Weight loss and nutrition have always been topics of concern to the public. In recent years, the new concept of "mindful eating" has been popularized in the United States. Through "inner dialogue" with food, people can find balance in their bodies and lose weight without burden. Doctors point out that dietary management is very important to avoid obesity. Eating healthily and refusing to eat blindly are the keys to the success of "mindful eating."

Family medicine physician Yan Zuohua pointed out that "Mindful Eating-Based Eating" (MB-EAT) is funded by the National Institutes of Health of the United States and is currently the most anticipated forward-looking diet in the world. It emphasizes that you can lose weight easily without giving up your favorite foods or struggling with your weight, and it can even improve diseases such as bulimia and diabetes.

Mindful eating is more important than the content

In fact, mindful eating awareness training is a proven and effective method of "LOHAS and Slow Food". By recognizing your emotions when eating, you can understand your own eating habits in a non-critical way and establish a suitable eating pattern. Ultimately, you can achieve health, relieve stress, and achieve peace of mind.

In other words, being aware of why you eat is more important than what you eat and how you eat. The focus is on the "process" of eating, not the "content". Eating "blindly" will prevent you from making wise food choices, and you will easily eat too much, too little, or lose the taste of your food.

Mindful eating training focuses on the "process" of eating rather than the "content".

Doctor Yan Zuohua emphasized that practicing mindful eating can start with "knowledge" and "awareness":

Having knowledge (external wisdom):

• 1. Number of servings: According to your body shape, choose the amount of calories you should consume for each meal, and choose a balanced diet from the six major food groups, including whole grains and tubers, beans, fish, meat, eggs, milk or dairy products, vegetables, fruits, oils and nuts.

• 2. Seasonal ingredients: taste good, healthy, and save money.

• 3. Real food: Reduce the intake of processed foods, choose real food, and try to cook it yourself.

Conscious (Inner Wisdom):

• 1. Choose your favorite food: focus on quality rather than quantity, so that you can eat the least amount of food and get the greatest satisfaction.

• 2. Practice slowing down when eating: chew slowly and enjoy every bite of food.

• 3. Practice distinguishing between hunger and fullness: Use a scale of 0 to 10 to differentiate your feelings. If you eat when you feel 5 to 6 points hungry, you are less likely to overeat. If you eat when you feel 7 to 9 points hungry, you will be too hungry and easily overeat. The feeling of fullness is between 60% and 70% full, which puts less burden on the body.