1, concentrate on eating slowly;

2. Feel the psychological hunger and thirst and the desire for food with your heart;

3. Actively explore the satiety of the body;

4. Don't eat when you feel full;

5. We should carefully understand the difference between real hunger and psychological hunger;

6, start all the sensory organs of the body, vision, touch, hearing, smell, taste, to seriously feel the food you are tasting;

7. Learn to deal with guilt and anxiety when facing food;

8. Eat for physical and mental health;

9. Feel the changes that food brings to your body and mind;

10, learn to appreciate, be grateful and praise your food.

Thich nhat hanh described how to eat oranges with mindfulness in his Apple Zen.

Only by eating oranges in this way can we fully experience its elegant fragrance, which is also the great respect that nature gives oranges. Eat oranges and practice yourself.

Confield, an American Buddhist teacher, said that eating a raisin with mindfulness.

When people can really concentrate on food, a small amount of food can make people feel satisfied, and the level of brain-gut peptide will soon drop.

Maybe you will ask, can a raisin really be eaten?

In fact, there is a way of gluconeogenesis in human metabolism. When blood sugar is insufficient, fat will be called to supply energy for the body. Therefore, when people are hungry for a period of time and have no food to eat, they feel not hungry, which is what people often say, "too hungry." But this time, it's not easy. My psychological need is to eat immediately to get energy. Mindfulness diet meets psychological needs.

You can satisfy your psychological needs by mindfulness diet. For example, mindfulness eats braised pork and usually eats a bowl. If you eat with mindfulness and don't want to eat any more after eating four small pieces, you will get satisfaction.

Mindfulness is used to meet psychological needs, which makes the level of brain-gut peptide drop rapidly. Use the fat stored in the body to release energy to meet the body's energy supply, kill two birds with one stone, why not?

Don't put too much pressure on yourself from the beginning. Choose a meal in a day and practice mindfulness diet according to the above points. Once we find the feeling, mindfulness meditation on diet will become more natural, and then we can gradually apply these eating habits to three meals a day.

When you really understand the significance of mindfulness-based diet, you will realize that keeping a healthy figure is a simple matter, and it will benefit you for life as long as you do it with your heart.