If you’re uncertain about how to start eating less and with more awareness or think, “there is no way my family will ever sit down for a meal without their phones,” may I offer something for you to practice? The acronym, BASICS, can serve as a reminder of how to practice more mindful eating. No one has to know J.
Breathe and check for hunger before you eat.
Assess your food: look, aroma, texture.
Slow Down and let your body catch up. Enjoy your food more and you will eat less.
Investigate your hunger throughout the meal. A simple awareness of your hunger on a 1-5 scale (famished to stuffed) is effective.
Chew your food well. Digestion starts here.
Savor your food. Be fully present. Enjoy.
