Are you famous around the office for being able to do three things at once, such as answering the phone while eating lunch and completing a report? Do you regularly look over your kid's math homework while eating scrambled eggs and applying your makeup at 7 a.m.?
If so, you are a multitasker. And while you may be a maven at getting things done, you could be setting yourself back in reaching your weight loss goals if you are eating while you're busy being a busy bee.
Multitasking and eating -- such as downing breakfast during your morning commute, mindlessly noshing while watching TV or sneaking a snack from your desk drawer at work -- is an easy way to consume extra calories without realizing it.
When you eat while doing other things, you can't pay sufficient attention to what’s actually going into your mouth.
Instead of eating while multitasking, give mindful eating a try. Here are some ideas:
- Stop all other activities and take a few deep breaths before starting to eat.
- Take a moment to enjoy the visual appeal of what you're about to eat, such as the bright, colorful vegetables in a fresh tossed salad or the layers of a vegetable lasagne.
- Take note of the aroma of your food while it is still hot; savor the first bite, taking time to appreciate the flavor of your food before you start chewing it.
- Pay attention to every detail of your food, such as the feeling of creaminess of yogurt in your mouth, the satisfying crunch of a fresh stalk of celery, and the tenderness of a perfectly cooked piece of chicken.
- Put down your fork between bites.
- Turn off the tunes when eating; Georgia State University research showed that people eat more when they listen to music.
- Before finishing your plate, allow yourself time to notice if you are beginning to feel satisfied. Remember, it takes about 20 minutes to feel full.
It's also very helpful to keep a food diary to record what you eat so nothing goes "under the radar" as you eat throughout the day, multitasking or not.
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