MINDFUL EATING (Other (Not Listed) Sample)

Introduction What is Mindful Eating? Mindful eating has a lot to do with mindfulness, and this is even more so in this fast-paced, multi-tasking world of today. While many of us do follow age-old habits of not eating very fast and ensuring to bite correctly, mindfulness does not stop at that. One has to have a deliberate approach towards mindful eating, and it should be without any sense of criticism or judgment. Mindfulness is something 'continuous and ever-present realization about what our thoughts are moment by moment and what we are feeling. Even the body sensations have to be understood to know what the body is demanding. It goes on further, and one has to be mindful of the environment one is in. All of this awareness and understanding needs to be through a very nurturing and soft lens. Mindfulness is about understanding our thoughts and feelings without passing judgments on them and even without trying to bifurcate the feelings and thoughts to 'right' or 'wrong.' When an individual practices mindfulness, he/she does not worry about the future or dives deep into the past. Instead, the person simply indulges in tuning into what he/she is sensing at the moment. This way, every moment can be treasured, and this is what mindfulness is all about. Why should I Practice Mindful Eating? Mindful eating is the act of utilizing mindfulness while eating. Mindful eating is all about learning how to be aware of the choices we make regarding food as well as the solutions and options that are built upon the act of eating. Usually, people go for delicious and pleasant food and which appears to be nourishing to us for our bodies. We use all our senses to figure this out. We are very much involved in the 'moment' when we make a choice depending upon our likes or dislikes as to what we will eat, and we do not usually pass judgments about this act. A person can become more self-aware about his/her body while practicing mindful eating. The physical hunger and satiety cues are also sensed very strongly, and the person responds to these quite effectively and decisively. Mindful eating 'grounds' the person into the reality of the 'moment' while remaining curious and kind CITATION Mar187 \l 2057 (Marlia Braun, 2018). Mindful Eating and Weight loss Most of us are aware of the fact that most of the weight loss programs do not work in the long run. It is known that 85% of the people who are obese and who lose weight as a result of weight loss programs ultimately go back to the initial weight, they had at the beginning of the program in a few years. It strikes back has been observed and noted down in many trusted sources that the weight gain, as well as the weight regain that occur after the weight loss program, strikes back due to such practices as Binge eating or emotional eating in response to severe food cravings experienced by the individual. Mindful Eating and Emotional Eating The need to eat is so intense that hardly anyone can resist it as the body tries to get back to its initial state of a heavyweight by creating a sense of hunger. There are some other factors which can play an important role. Stress is one of these that forces people to eat above and beyond their healthy appetite for food at times of high stress. It is now well known that a perfect and natural way to avoid all these issues is to practice mindful eating, which helps an individual to get a grip on his/her eating behaviors. Mindful Eating and Binge eating Interestingly, the levels of stress are also known to be reduced by practicing mindful eating. When a person changes his/her ways about how food should be eaten, it helps to get rid of the negative feelings which the person might have about food. These are gradually replaced with awareness, positive emotions, and improved self-control on eating behaviors. This way, one can also address one's unwanted and abnormal eating behaviors, and this could lead to a long term weight loss with no fear of the weight getting regained in the future CITATION Add19 \l 2057 (Bjarnadottir, 2019). The fear of binge eating and emotional eating is also removed as the individual gets a better grip over himself/herself, and such sudden and unexplained behaviors are either curtailed or eliminated. What is in the eBook? The book is all about being mindful of what one eats. It is about applying mindfulness to eating. The book delves into the reasons behind the failure of diets weight loss programs in finding a permanent solution to the problem of Obesity. Instead of such applications that are prone to crash, it advocates mindfulness in eating, leading to mindful eating habits and behaviors. It describes the importance of attaining a lifestyle based on mindful eating and sustaining it by developing a practice of learning to be aware of one's physical and emotional cues and to develop an ability to recognize non-hunger triggers, which could lead to unwanted eating. It advocates choosing food for both nourishment and pleasure and dwells on how one can plan satisfying and stress-free meals effectively. After reading this book, you will learn to understand which foods make you feel the best. The emphasis will be on natural foods that will stay with the person and not on processed food, refined sugars, etc. The reader will also be able to conquer his/her fears and create a positively enjoyable routine while practicing compassion and self-love. The book will impress upon the reader to connect with one's feminine energy rather than on ego and overthinking, leading to stress. Indulgence without guilt is what this book will advocate, and it will allow the reader to ditch calorie counting and stressful dieting. Overall, it will enable the reader to improve digestion, energy, mood, and wellness as mindful eating will lead to relieving stress. As a consequence, the reader will be able to lose weight in a natural and balanced manner. Chapter 1 Get ready to un-diet! Losing weight is not an issue when one initiates a dieting routine. The real question is whether one can maintain that reduced weight permanently. A lot of research has been conducted in this regard, and according to researchers from major US universities such as UCLA, the weight loss proves to be temporary. After a few years, the weight regain is initiated, which takes away all the benefits of the dieting routine practiced earlier. For some people, the weight regain could start much earlier. Sustained Weight Loss not achieved! According to researchers, one can lose 5 to 10% of the body weight as a result of practicing diet routines; however, the weight tends to come back. Most of the people who diet get 'all' of their lost weight again, and only a lucky few manage to restrict the weight regain to a lesser extent. Some people might even get more weight than they had when they started the diet routine. According to a UCLA researcher, Traci Mann from the psychology department., only a small minority of people can 'sustain' the weight loss over a long period or permanently. Thus, the majority regains weight while a small minority can sustain weight loss. This leads to the foregone conclusion that diets do not lead to weight loss, which is maintained over the years, and the same is true for the health benefits in the majority of the people who diet CITATION Stu07 \l 2057 (Wolpert, 2007). Long-term Weight Regain Mann and her co-researchers had conducted an in-depth study as far back as in 2007, and it is high time that we start acting on the results of such studies and try to incorporate the findings in our response to issues related to diet and weight loss. Ann and her team had analyzed 31 other long-term studies on the subject to arrive at their conclusions. The team wanted to know what happens in the long term to people who go on a diet, so they analyzed every study which had followed up on their subjects for anywhere from 2 to 5 years. The team concluded that in fact., most of the people who initiated a diet routine would have been better off not commencing their diet routine at all. They arrived at this conclusion because they found out that their weight would have been the same, and on top of that, they would not have had to suffer the rigors of going on the diet routine to lose weight first and then regain most or all of it at a later stage. Majority of People who diet Regain weight According to the study, people tended to lose 5% to 10% of their weight in the first six months of the diet program. However, as time goes on, anywhere from 33% to 66% of the subjects tended to regain most of the weight they had lost in the next 4 to 5 years. In fact, according to the researchers, in real life, the percentage of people regaining most of the weight they lost could be even higher. The team concluded that the reasons behind this weight recovery were plentiful. First of all, the diet programs often exaggerate the potential benefits of the diet program ad their actual effectiveness is much worse than what is touted. Reasons behind Weight Regain Many studies have been conducted to understand the weight regain in the long term after going through a diet program. Many people, regardless of whether they are women or men and who take part in weight loss diet programs, gain significantly more weight over two years as compared to those people who never participated in any such diet program. Another study went further ahead in this analysis. It was conducted on 19,000 healthy adult men over four years and concluded that the 'best predictor' of weight gain turned out to be the fact that at a certain point in time over the years before the study, the participants who gained weight had participated in a diet program. As opposed to such people, the people who had comprised the placebo group or the group that never took part in any diet program were not inflicted by weight gain to such an extent. They seemed to be better off than the ones who had taken part in some diet program...