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Adopt a
new set of eating skills each day for five days. ‘It takes about 20 to 30
attempts at a new habit to rewire your brain for a permanent change, “So
persist and don’t beat yourself up if you fall off the rails and eat
mindlessly. Just think carefully about what’s happened and why.’’
Day one
Allow at
least 20 minutes for each meal and give the food your full attention. Take
pleasure in planning meals and snacks and gather ingredients in advance to resist
eating whatever’s around.
Day two
Enjoy
preparing food. ‘Make it a creative art, even if it’s just putting a topping on
some rice cakes. Eat before you get ravenous.
Day three
Make
eating an aesthetic experience. For example, use a napkin, placemat, your best
crockery (but keep your plate small). Notice each mouthful as you eat; relax,
chew thoroughly and be aware of the flavour and texture of your food.
Day four
Keep your
mind on the food – don’t let it wander to other subjects. Consider how it
arrived on your plate and how you prepared it. Connect with the food and think
about how it’s nourishing your body and mind.
Day five
Notice
how full you feel and stop when you feel pleasantly satisfied not stuffed.
After eating, note the meal is over and clear away. ‘Don’t consider this a
chore but just the completion of the meal. Think how nice the food was and how
you feel,’
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