Whether you’re at a weekend braai, family gathering or work function, it’s easy to lose track of our eating habits and fall into the trap of mindless eating at social events.
However, with a few thoughtful tips, we can enjoy everything on offer without derailing our health and fitness goals.
READ MORE | Mindful eating in the modern world
The psychology of mindless eating
As Dr. Brian Wansink, a renowned expert in the field of food psychology, points out, we often eat more than we think we do.
This is largely due to environmental cues and distractions that can lead to mindless eating. When we’re engrossed in a movie or sports game, a TV show, or a conversation, we’re more likely to eat without paying attention to our hunger cues.
His research also found that social settings can lead to increased food consumption because we tend to eat more and faster when eating with others.
READ MORE | Follow your intuition: Why more people are following an intuitive eating approach
Reclaim the joy of eating
To combat mindless eating and enjoy a healthier and more fulfilling festive season, we can turn to the practice of mindful eating.
Mindful eating involves paying attention to the sensations of hunger and fullness, savouring each bite, and eating without distractions.
Key principles of mindful eating include:
- Eat when you’re hungry, stop when you’re full: Listen to your body’s signals and avoid eating out of boredom or habit.
- Make intentional choices: Before dishing up a meal, take a moment to consider the other meals and snacks eaten during the day and consider if you need more or less of a specific food group or macronutrient.
- Choose foods that nourish your body: Opt for nutrient-dense foods that will satisfy your hunger and provide your body with the energy it needs.
- Eat slowly and savour each bite: Take time to appreciate the flavours, textures, and aromas of your food.
- Be present in the moment: Tune out distractions to focus on the experience. Turn off the TV, and put away your phone. Enjoy your meal.
Prioritise protein
Protein is a powerful tool in your arsenal against festive season overindulgence. Protein takes longer to digest than carbohydrates, which can keep you feeling fuller for longer.
Feeling satiated for longer can reduce the urge to snack between meals, and can prevent overeating and mindless snacking at a time when food and treats are in abundance.
Protein also helps stabilise blood sugar levels, preventing energy crashes and sugar cravings that often lead to mindless snacking.
Eating a portion of protein before a high-sugar or carb-laden snack can also lower the glycaemic load of the meal or snack, which means you don’t spike blood sugar levels throughout the day.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
