We all experience moments of indulgence that lead to overeating. If it happens from time to time, there is nothing to worry about. If it happens often, you may be wondering if you have a problem with overeating or a “food addiction.” Before you worry, know that none of these are considered official medical diagnoses. In fact, the existence of food addiction is hotly debated.
“If it exists, food addiction would be caused by an actual physiological process, and you would experience withdrawal symptoms if you didn’t have certain foods, like those with sugar. But that’s very different from saying you love sugar and it’s hard not to.” eat it,” says Helen Burton Murray, a psychologist and director of the Gastrointestinal Behavioral Health Program at the Harvard-affiliated Center for Neurointestinal Health at Massachusetts General Hospital.
Many people unconsciously overeat and don’t realize it until after they finish a meal. That’s where mindfulness exercises can help you stick to reasonable portions.
But she urges you to seek professional help if your thoughts about eating interfere with your ability to function every day. Her primary care doctor is a good place to start.
What is mindful eating?
Mindfulness is the practice of being present in the moment and observing the inputs that flood your senses. At mealtime: “Think about how food looks, tastes, and smells. What’s the texture? What memories does it bring back? How does it make you feel?” asks Burton Murray.
By being mindful of your meals, you’ll slow down the eating process, pay more attention to your body’s hunger and fullness signals, and perhaps prevent overeating.
“It makes you step back and make decisions about what you’re eating, rather than just going through the automatic process of seeing food, taking food, eating food,” says Burton Murray.
Set yourself up for success by being mindful when you eat:
- Eliminating distractions. Turn off phones, televisions, and computers. Eat in a quiet, clear space.
- Sign up for a 20 minute meal. Chew your food slowly and put your fork down between bites.
More mindfulness exercises to try
Practicing mindfulness when you’re not eating sharpens your mindfulness “muscles.” Here are exercises to do it.
- Focused breathing. “Inhale and exhale slowly. With each inhalation, allow your belly to come out. With each exhalation, allow your belly to go in,” explains Burton Murray. “This engages the diaphragm, which is connected to the nerves between the brain and the gut and promotes relaxation.”
- Progressive muscle relaxation. In this exercise, you contract and relax one major muscle group at a time for 20 seconds. As you release a contraction, notice how your muscles feel as they relax.
- Take a mindful walk, even if it’s only for five minutes. “Use your senses to take in your surroundings,” suggests Burton Murray. “What colors are the leaves on the trees? Are there cracks in the ground and where are they? What does the air smell like? Do you feel a breeze on your skin?”
- Practice yoga or tai chi. Both of these ancient martial arts practices include deep breathing and a focus on bodily sensations.
- Keep a journal. Write down the details of your day. Try to include what your senses picked up: the sights, sounds and smells you experienced and the textures you touched.
Don’t worry about trying to be attentive all day. Start with a moment here and there and gradually build. The more mindful you become throughout the day, the more mindful you will become when you eat. And you may find that you are better able to make choices about the foods you eat.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update for all articles. Nothing on this site, regardless of date, should be used as a substitute for the direct medical advice of your physician or other qualified practitioner.
.
