Mindful eating : conscious and conscious eating, which allows us not to count the calories of what we eat, or anything else, allowing us to choose the foods we love, but acquiring a strategy that allows us to perceive more clearly the sense of hunger and satiety and progressively reduce food addiction, relying on natural and not forced control .

In this article I will explain the technique of mindful eating in 5 steps , according to the indications of Dr. Alissa Rumsey , who adopts this method for her patients.

MINDFUL EATING: HOW TO LEARN THE TECHNIQUE IN 5 STEPS
The following mindful eating technique should be used every time we decide to eat, even for a simple snack.
In the early days you have to be very scrupulous, and remember to use the technique for every meal, every food you put in your mouth.

It takes a few weeks to introject the technique and continue to follow it naturally.

1. Set the table well , or sit on a table that is free of objects such as books, papers, papers, mobile phones, PCs. Do not turn on the TV.
2. Sit with your feet on the ground , make yourself comfortable, try to relax as much as possible before eating, breathe slowly through your nose. Pay attention to your breathing for a moment, look around and think about how you feel right now. Stressed, tired? Mentally record your emotions.
3. Always put food (even a snack like a biscuit) on a saucer, and take a good look at it for a moment. Try to analyze color, shape, smell, the noise it makes when you break it. Take a small bite, hold it on your tongue without chewing or swallowing. Try to think of how you can explain the taste or type of food in words to someone who cannot see it. Now you can chew.
4. Take another bite, this time chewing on it from the start but slowly. Try to notice how your tongue kneads, the flavor, the effect it has on the palate. Finish eating it calmly, mentally counting at least 30 seconds per bite. If it is a dish that you have prepared, after each bite put down the fork or spoon and take it back in your hand. After the end of the meal, one minute counts.
   At the end of the minute ask yourself: how are you? Was what you ate enough for you? Do you feel satisfied?
5. In a notebook, take note of the sensations you felt before and after eating, how you felt before and after eating.