Intuitive / Mindful Eating: Gain Power Over Your Food

We Humans Are Mindless Eaters

Many of us eat mindlessly. We love to shovel down food as quickly as possible, eat when we are not hungry, eat the wrong foods, overeat — all without a second thought as to why.

And it might be the biggest reason we pack on the pounds.

So, how do we dig ourselves out of this hole? To overcome mindless eating, we need to eat mindfully.

Mindful Eaters Stay "Effortlessly Slim"

We all have that forever slim and trim friend who cares zero about their weight.

Well, a 2015 Cornell Unviversity study (Wansink et al) put 61 of these "effortlessly slim" folks under the microscope to find out what makes them tick.

Study co-author, Brian Wansink, PhD, told Science Daily, "We wanted to find [this group’s] small or simple behaviors that might have a big impact [on why they so easily stay slim]."

So what superpowers did the researchers find? Well, it turns out they were far more "in tune" with their body's "inner cues" about when to eat, what to eat, how much to eat, etc.

In other words, whether they knew it or not, the effortlessly slim folks were actually mindful eaters. So, can regular people acquire this skill?

Yes! As a function of high awareness and sharp intuition, meditation pumps our intuitive eating muscle up like a bodybuilder's bicep.

Mindfully "Checking-In" As Our Gastronomic Affairs Unfold

In our fast paced, always distracted outer world, it’s so easy to lose touch with our inner world. Luckily, meditation’s colossal consciousness upgrade spills awareness into all areas of our life.

Mindfulness teaches us the art of "checking-in" throughout our day, including when it's time to nourish our beautiful body.

By reassessing our "inner-happenings" (thoughts, feelings, etc) as our gastronomic affairs unfold, we gain a whole new set of power tools.

"How do I feel right now? Am I still hungry or am I full? Do I really need this food? If I keep going, do I really want my belly to feel like it’s going to burst? Or would I be better off breaking out the tupperware, saving the rest for tomorrow’s lunch?"

In time, slowing down to check-in with our senses becomes as natural as breathing.

With mindless eating the first domino to fall, meditation can work wonders for our mealtime enjoyment, waistline, and health.

Mindfulness Makes Eating A Multi-Sense Experience

When we inhale our meal, we limit ourselves to a mere fraction of the full sensory experience. Thankfully, mindfulness returns us to the truly multi-dimensional adventure that is food.

The skills learned in meditation help us devote our full attention to how our food looks, how it smells, how it feels, and how it tastes.

"How is the texture of this bite different from the last? How about the flavor? How would I describe this meal to someone who has never eaten it before?"

Like taking a minute to appreciate the immense beauty of a flower, mindful eating allows us to take in the awesomeness of the whole gastronomic experience.

With a new love for savory, highly nourishing foods, newly minted meditators often find themselves eating healthier with no real effort on their part.

The Accidental Foodie

With a newfound preference for small, flavorful meals, meditation can quickly transform any recovering "stomach stuffer" into a small meal loving foodie.

Rather than pigging out on a pint of Häagen-Dazs, we learn to savor the full amazingness of one "optimized" scoop of Sicilian pistachio gelato.

When we immerse ourselves in the limitless molecular wonder contained within each and every bite, then food quantity is of little matter.

In the end, the sense magnification achieved through mindful eating infuses bliss and joy into all areas of life, especially our mealtime experience.

Slow, Mindful Eating Moves Weight Loss Mountains

"Nature will castigate those who don't masticate" — Horace Fletcher

While it takes about 20 minutes for our stomach to send the "Hey dum-dum, I‘m already full, stop feeding me!" notification to our brain (which is reason enough to never eat in a panic) — mindfully slowing down our meal goes much deeper.

Chowing down actually prevents us from experiencing the full pleasure of eating.

According to the Harvard Health blog, "The theory is that, by eating too quickly, people may not give this intricate hormonal cross-talk system enough time to work."

When we focus all of our attention on that small but decadent Ghirardelli brownie, we not only enjoy it much more than before — but we actually need LESS of it! Mindful eating satisfies our pleasure receptors after just a few slow, meticulous bites.

As meditation tunes us more deeply into our mind & body, we naturally put to bed countless bad food habits — including overeating, unhealthy snacking, grazing, sugar addiction, emotional eating, & stress eating.

Drop the crash diets. Drop the fad infomercial workout routines. Pickup meditation.

Mindful Eating Wipes Out Overeating

Do you sometimes feel like Joey Chestnut after his record setting 72nd hotdog? While he gets paid to devour voluminous quantities of food every Fourth of July, the rest of us aren’t so lucky.

"You better finish off your entire plate!" Even all these years later, I can still hear mom's commanding voice inside my head...

Whether we blame overeating on our childhood, stressful lives, bad habits, or the 100 other underlying reasons we stuff ourselves like a Thanksgiving turkey — most of us know that it’s not really such a good thing.

If you feel that not finishing your meal borders on the unthinkable, meditation will give you a whole new set of superpowers.

Study: Mindful Eating "Cures" Nearly 100% Of Clinical Binge Eaters

In a joint Duke / Indiana University study (Kristeller et al), a group of 150 overweight / obese mostly clinical binge eaters were trained in mindfulness for four months.

What did the researchers uncover? Amazingly, after four months, 95% of the group no longer fit the binge eating criteria!

While each of us overeat for our own reasons (whatever they may be), meditation's fine tuning of our thoughts and feelings naturally clears out whatever emotional "must bum-rush the kitchen" clutter we may have built up over the years.

This transformation opens the door to better food decisions 24/7/365.

Study: Mindful Eaters Lose 633% More Weight

A recent North Carolina State University study (Dunn et al) examined 80 people who were taught mindful eating. What did they find?

A jaw-dropping result, after only 15 weeks, the newly minted mindful eaters lost 633% (!) more weight than the control group, while keeping it off when re-assessed six months down the road.

Instead of mindlessly shoveling food down the hatch (yes, we all do this to a degree), meditation transforms us into a mindful inner expert.

Whether it’s our recurring thought patterns, deep seated emotions, subconscious programming, or else, meditation helps us purge our chronic overeating demons.

Eating when our cells actually require sustenance is so much more enjoyable and fulfilling than mindless overeating. Mindfulness opens the door to this higher awareness.

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Between your magnificently complex brain's 100 billion neurons are a web-like network of "neurotransmitters." When levels run on empty, our stress defense shield drops — making us highly vulnerable to anxiety. Crank them up with meditation.

A recent study revealed that people were happiest when in a kind of fully immersed, deeply absorbed, present mind state. With our attention spans lower than ever, anxiety levels are higher than ever. Return to the present with meditation.

Like a wildfire, inflammation can fan its flames into something very big. Chronic inflammation, especially within the brain, is a self perpetuating, highly toxic condition — perfect for anxiety to proliferate. Extinguish it with meditation.

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From dark caves to sunlit skyscrapers, from incoherent grunting to the world wide web, from muddy riverbanks to the far reaches of the solar system, we owe everything to our prefrontal cortex. How meditation builds it up, destroys anxiety.

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When it comes to slaying Obsessive Compulsive Disorder (OCD), meditation is the proverbial magic bullet. Here, we discuss eight psychological and biological reasons meditation is the key to conquering this multilayered disease.

An incredibly complex disease, Bipolar disorder has an interwoven variety of biological, psychological, and sociological contributing factors. From a variety of angles, we discuss how meditation neutralizes Bipolar disorder.

Like a dominant hand, most of us heavily favor one side of our brain. Imaging studies have shown that highly successful, massively creative people use both brain halves in a much more integrated way. Balance your brain with meditation.

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As the brain's thought orchestrator, complex planner, deep thinker, & high level decision maker, if all the brain regions held an election, the prefrontal cortex would be emperor. Like Einstein, meditation builds-up this brain region.

Meditation balances your left & right brain hemispheres, resulting in what's called "whole brain synchronization." This opens the door to many amazing benefits: faster & easier learning, excellent mental health, super creativity, & more.

Meditation increases intelligence in many ways: From making both brain hemispheres work together, to boosting memory, to increasing brain size, to enhancing emotional intelligence (EQ). Here are six ways meditation does the job.

Through a process called "Neurogenesis," doctors have discovered that our brain's "neuron count" is not set for life. Meditation’s well-proven ability to generate a "neuron fortune" has massive implications & big benefits.

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Did you know that your brain power, intelligence, & memory can be dramatically upgraded? Here, we discuss why scientists keep studying the marvelous meditating brain, and how you too can tap these awesome benefits.

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Powerful CEOs, famous Hollywood actors, bestselling authors, well-known media personalities, top military rank, high level creatives, professional athletes, and even billionaires say meditation is the secret to their success.

Without the willpower to put in the hard yards today, the dream of a better tomorrow will always be just that. A dream. Luckily, willpower is never set in stone. All the great ones had it, you can too. Become "willpowerful" with meditation.

The world needs creativity. Books don't author themselves. Inventions don't invent themselves. Technology doesn't innovate itself. Luckily, we are creative by nature. It's in our genes. It's in our brains. Awaken yours with meditation.

History is full of people who, in the face of failure, diversion, & distraction, stayed the course anyway, achieving their dreams regardless of what's in their path. Here's how meditation can make us highly focused & motivated.

The world's most successful people often say that "intuition" is far more powerful than intellect and their #1 decision-making tool. Here's how meditation magnifies this mega-important sixth sense.

Dominating headlines with her viral 14+ million view TED Talk and bestselling book, a world famous psychologist makes the compelling case for "mental toughness" as successful people's real superpower. Get "Gritty" with meditation.

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Mindless eating. We all do it. We shovel down food as quickly as possible, eat when we aren't hungry, eat bad foods, overeat, all without a second thought as to why. And it's making us fat. Luckily, mindful eating is natural for meditators.

Layer after layer, when you peel an onion all the way, what's left? The core. Likewise, after stripping away the reasons we gain weight (poor diet, low motivation, no exercise, etc), what's at the root? The mind. Master it with meditation.

Are you starving yourself to look like a ripped Hollywood movie star? Do the covers of GQ & Vogue have you slaving away on the treadmill? If so, your weight loss efforts are apt to crash & burn. Get intrinsic motivation. How? Meditation.

Being infatuated with the scale, hating our body, & thinking that life will be perfect once we are slim is often, ironically, the very reason we pile on more pounds. Yep, hating how fat we are makes us fatter. Love yourself with meditation.

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While most of our body fat is the wiggly, jiggly kind that we can see & pinch — there is an unseen, deeper, more sinister kind of fat which goes beyond simply making our favorite sweater a bit too snug. Meditation burns belly fat too? Yes!

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Stress is a fact of life. We all know this. But it goes further. In addition to making our heart race, stomach swirl, & underarms sweat, stress can also make our weight go up. Real high. To the sky. Thankfully, meditation dissolves stress.

Want to rejuvenate and restore your skin to pristine perfection? Of course, we all do! Look no further than meditation. With such overwhelming age-defying scientific evidence, it's easy to see why meditators so often look decades younger.

Buzzwords. So many products claim to be an "antioxidant." But really, what are free radicals, what are antioxidants, & for folks wanting to live a long, healthy life, why do they matter? Boost the "mother of all antioxidants" with meditation.

Life ends at 80. That’s when, according to the latest data, we need to go coffin shoppin'. But, wouldn’t it be much better to live to 130? Well, according to an overwhelming number of studies, we can. Here's where meditation fits in.

Lobsters are biologically immortal. That is, they don’t die from old age like we do. So, how are lobsters "immune" to aging while the rest of the animal kingdom, including us, withers away, DNA into dust? How meditation "lobsterfies" aging.

Telomere shortening can, like a rock star living life in the fast lane, make us age hard and fast even if we are nowhere near over the hill. Learn how meditation's telomere lengthening effectively checkmates father time and mother stress.

We've all seen the headlines, a glass a day can extend your life. So, what’s the magic ingredient in this crimson colored superfood? And how can meditation allow us to reap the same life lengthening benefits?

To the human brain, father time is the cartoon bully. But instead of losing a few lunch money coins here and there, father time’s shakedowns are relentless, robbing a tiny fraction of our precious brain resources every moment of every day.

As we get older, one key hormone decreases year after year, speeding up the hands of time, opening the door to disease, and much more. Luckily, there is a time-tested way to boost this super longevity molecule. It's called meditation.

Man has sought the elusive "fountain of youth" since the dawn of time. While we don't believe in mythical "stay young forever" potions like our ancestors once did, one magic molecule is making a very strong case. Swim in it with meditation.

Now a living legend, news of the "Iceman's" jaw-dropping feats have spread far & wide. A holder of 25+ Guinness World Records, the 60 year old dutch meditator is famous for his ability to withstand the extreme cold.

Your body is a "community" of 50 trillion living cells. When your cells are in harmony, you're healthy. In disharmony, disease can manifest. Here's how meditation heals at the molecular level, while helping to create a "cellular utopia."

What if you could train your body to, like a fully loaded Mack truck, run over any bacteria, virus, or germ crossing your interstate? You can! Here's how meditation drafts more "antibodies" & "T-cells" to your immune system's front line.

Doctors now say that our deeply intertwined "first" real brain & "second" gut brain are actually one system, not two. Here's how meditation's incredible brain benefits can transform your microbiome — and ultimately, your health.

If you want to supercharge your immune system, then boosting these three brain & body chemicals will do the trick. Thankfully, meditation fills them to the brim. Live long and prosper.

The brain’s recently discovered "neuroplastic" nature means that we can carve and mold our noggin' like a sculptor shapes his clay. Here are four immune system linked brain regions that meditation so conveniently fortifies.

Other than hibernating bears, meditators are the world's best sleepers. Here's how meditation conquers sleep problems, dominates sleep disorders, while helping people with even the worst cases of insomnia sleep like a log.

Sleeplessness goes far beyond inconvenience. With our productivity, mood, energy, & health taking a roundhouse kick to the clavicle, chronic insomnia can really crimp our potential. Luckily, meditation fortifies our brain's sleep center.

We all wish we had more hours in the day. Learn why the ancient mind practice makes our shuteye so efficient, & why no amount of meditation can ever completely replace our nightly sleep cycle.

Earth’s natural cycles of light & dark dictate our biological clock. The problem is, our screen time & long work hours have taken an (especially) heavy toll on our "sleep molecule." Luckily, meditation rebalances this critical chemical.

Did you know that meditation not only makes you a better lover, but also shifts your libido into overdrive? Here we dive into the mental, emotional, & physical reasons meditation has folks running into the bedroom. Bring sexy back into your life.

Do you wish you had more energy? You aren’t the only one, the world spends billions of dollars every year for that little bit extra to get through the day. Here's how meditation keeps your "battery" fully charged.

Chronic pain, which can go on for months, years, or more, can become so ingrained within our psyche that we feel it's who we are. It can become our identity. Here, we discuss why meditation is the world's best natural pain relief tool.

Have you ever stopped to think about how much stress affects your life? According to scientists, stress is the cause of at least 95% of all disease. A weapon of mass destruction indeed. Luckily, meditation transcends this "silent killer."

The latest research has confirmed that meditation's incredible benefits do indeed pass from a pregnant woman to her unborn baby. From inception to delivery (& beyond), here are the wonderful ways meditation helps both mom & baby.

One study had a group of heart patients practice meditation over the course of one year, with incredible results. More proof into the mind’s incredible ability to heal the body, here is what they found.

Cortisol, a major age-accelerating hormone, is the one chemical where less is more. Under chronic stress, this nasty stuff inundates our body, torpedoing our health. Here's how meditation cuts this nasty chemical down. To the ground.

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