Modern life is so busy and rushed, it's understandable that sometimes we end up rushing our meals and snacks as well. The problem is that eating quickly or while we're multitasking can affect our ability to listen to our body's cues around hunger and fullness. This is why mindful eating can be useful if you have a goal of weight loss, weight management or to just eat healthier in general.

Here are some tips to help you eat more mindfully in your everyday life.

Get rid of distractions

How often do you eat at your computer desk while you work? Or watch the television while you're having a meal? Or eat while you're driving on the go? Or have food while you're in the middle of trying to do something else?

Sometimes it's a necessity, but it can have a great effect on your ability to eat mindfully. Try and avoid distractions if possible, and keep meal or snack time specifically for eating.

Eat at the dining table

This one's an extension of getting rid of distractions. Eating at the dining table solves the issue of most distractions plus it also means you're more likely to spend quality social time with others in your household if you're living with other people. Chatting with others when you share a meal is the exception to distractions!

If it's not possible to eat at the dining table, go for the next best option. If you're driving, park your car to have your food (even better if you can find a park bench or table, or have a sit-down picnic). If you're at work, use it as an opportunity to get out of the office for a change of scenery - even if it's just for 15 minutes.

Get cooking at home

Did you know that your digestive system begins activating before food even enters your mouth? Have you ever smelled a delicious meal cooking and your mouth started watering? That's your saliva (which contains enzymes that assist with digestion) getting prepped for the food and kickstarting the rest of your digestive system.

If you're missing that step, you may not be digesting food as fully as you could be.

Slow it down

When we rush our eating, we're less likely to feel full until we've already eaten too much. It takes time for our food to travel down to the stomach and for our brain to receive that 'fullness' signal (there's about 20 minutes' difference!). A Japanese concept that can help with this is Hara Hachi Bu, or eating until you feel that you're 80% full.

It can also help to mindfully chew your food thoroughly before swallowing to help allow your food to 'settle'. Appreciate your food; thinking about where it comes from and taking the time to pause and notice the flavours, textures, shapes and aromas will slow down your eating.

Notice your body's signals

Pay attention to what your body is telling you; try to notice feelings of fullness, hunger, when you're satisfied from a meal or when you're eating because of emotions rather than hunger (i.e. boredom, sadness, loneliness). When you head to the kitchen cupboards or reach for the snack foods, is it because your appetite is calling or are you physically feeling tummy-rumbling hunger?

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