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What is Mindful eating?

You know that...The most enduring weight loss is not feeling yourself "diet." 💕

Mindful Eating is not limiting yourself, but learning to listen to the sounds of our bodies. Give love and respect to every meal. ✨ Every time you sit down to eat, you have a chance to choose...Eat in a hurry, or give yourself time to take care of your body with love. It's easy to start from one meal, one day, with a slower chew. Notice a little more taste. Our bodies are smarter than we thought. They know what they want. We just need to learn to listen. 🌱 You deserve the happiness of every meal and deserve to be healthy without torturing yourself. 💚# MindfulEating # Weight loss # Healthy # Eat consciously # Lifestyle

2025/9/4 Edited to

... Read moreMindful Eating หรือการกินอย่างมีสติ เป็นแนวทางที่ช่วยให้เราสร้างสัมพันธ์ที่ดีต่ออาหารและร่างกายมากขึ้น ไม่ใช่เพียงแค่การเลือกทานอาหารที่มีประโยชน์ หรือจำกัดแคลอรีเท่านั้น แต่ยังรวมถึงการรับประทานอาหารด้วยความตั้งใจ เช่น การเคี้ยวช้าๆ สังเกตรสชาติ กลิ่น และเนื้อสัมผัสของอาหาร เพื่อให้ร่างกายได้รับประสบการณ์ที่เต็มเปี่ยมและตอบสนองความต้องการได้อย่างเหมาะสม หลักการสำคัญของ Mindful Eating คือการฟังสัญญาณหิวและอิ่มของตัวเอง แยกแยะว่าความอยากอาหารนั้นมาจากความหิวจริงหรือแค่ความอยากในอารมณ์ที่เชื่อมโยงกับความเครียดหรือความรู้สึกอื่นๆ รวมถึงการหยุดกินเมื่อรู้สึกอิ่มประมาณ 80% เพื่อไม่ให้กินมากเกินไป และช่วยลดปัญหาการย่อยอาหารหรือท้องอืดได้ การฝึก Mindful Eating เริ่มจากการถามตัวเองก่อนรับประทานอาหารว่า “หิวจริงหรือเปล่า?” และฝึกกินช้าๆ โดยอาจวางช้อนส้อมลงระหว่างคำ เพื่อฝึกให้ร่างกายได้ประมวลผลความอิ่มอย่างช้าๆ และจดบันทึกความรู้สึกหรือระดับความอิ่มหลังรับประทาน เพื่อสร้างความตระหนักรู้กับตัวเองมากขึ้น เทคนิคเหล่านี้ยังช่วยจัดการกับการกินตามอารมณ์ (Emotional Eating) ได้ดีขึ้น ข้อดีที่สำคัญของ Mindful Eating คือการลดพฤติกรรมการกินเกินความจำเป็น ควบคุมปริมาณอาหารอย่างเป็นธรรมชาติ ปรับปรุงระบบการย่อยให้ดีขึ้น และสร้างนิสัยการกินที่ยั่งยืน ป้องกันอาการโยโย่ และลดความรู้สึกอึดอัดในการรับประทานอาหาร เริ่มต้นฝึก Mindful Eating ด้วยการเลือกมื้ออาหารใดมื้อหนึ่งต่อวันให้เป็นมื้อ Mindful Eating ฝึกกินโดยไม่ดูหน้าจอ และเคี้ยวช้าๆ สังเกตความหิว-ความอิ่ม จากนั้นค่อยขยับเพิ่มจำนวนมื้อและสถานการณ์การกิน เพื่อประยุกต์ใช้ในการดำเนินชีวิตจริงอย่างต่อเนื่อง ความเปลี่ยนแปลงนี้จะเป็นการลงทุนเพื่อสุขภาพที่ดีและความสุขกับการกินอย่างแท้จริงในระยะยาว

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