Eating: The Rules of Engagement

[Sally Johnston 357]

Last month in our Members Only Facebook Support Group we asked members if they eat their meals at the table. This prompted some fascinating and insightful discussion!

Lots of people were eating away from the table on a regular basis, eating everywhere from in front of the TV to in bed. Of course there are occasions where this is completely appropriate, such as Breakfast in bed on Mother’s or Father’s Day, or pizza in front of the footy on grand final day. However, when this is happening more often than not, it is difficult to be mindful and eat in response to your body cues. Boundaries are merged and eating flows over into times not meant for eating. This can result in over eating and poor weight loss.

After reflecting on the comments from our members, we wanted to break the concept of mindful eating down to some basic ‘rules of engagement’ to help you improve your eating habits and achieve your goals.

So what do I do?

Over the next month, try following these ‘rules’. Like most rules there is room for flexibility; as an adult you know when a rule doesn’t work for you, or when it is time to bend it.

• Aim to always eat while sitting down, ideally at a table or bench.
  
• Avoid grazing while standing up, for example, when preparing meals, passing through the kitchen, ducking into the staff room, etc.
  
• Put anything you want to eat on a plate so you can see your portion. Avoid eating straight from packets, grazing from platters, nibbling at buffets, etc.
  
• Have eating free zones in your home, such as the bedrooms, study and bathroom.
  
• Set a time to signal it is time to stop eating for the day. This will vary from person to person but it helps limit the amount of mindless evening eating that happens so often.
  
• Only snack if physically hungry and when snacking, apply the above ‘rules’.
  

Remember, aim for progress not perfection. Good luck, and let us know how you go.

As always, be kind to yourself.