Trying to lose weight or adopt a healthier relationship with food? In this weight loss tip video, lifestyle contributor Heather Lake explains the theory behind mindful eating and provides 9 tips on how to avoid environments that can contribute to over-eating. Still haven’t subscribed to Jenny Craig on YouTube? https://bit.ly/2MP1iya ABOUT JENNY CRAIG Jenny Craig provides a one-on-one weight loss consultant to support your journey and delicious chef-crafted meals so you can see real results! To learn more about the program, check out the link below! http://bit.ly/2HHlltn FOLLOW US! Blog: https://community.jennycraig.com/healthy-habits-blog/ Instagram: https://www.instagram.com/jennycraigofficial Twitter: https://twitter.com/jennycraig Facebook: https://www.facebook.com/jennycraig/ -----------------------------FULL TRANSCRIPTION BELOW--------------------------- If you always eat quickly and on-the-go, you might want to take a pause — and savor your food. I’m Heather Lake, health and lifestyle contributor for Jenny Craig. Let’s look at why eating slower and more mindfully may help support your weight loss efforts. If you tend to be the person who always finishes their meal first, it might be time to stop and smell your … food. Mindful eating has been linked to weight loss according to a small, but growing body of research. If you tend to eat quickly, you may consume more calories and overeat before realizing you’ve satisfied your appetite, which, unfortunately, doesn’t help your weight loss goals. Despite most people’s on-the-go, hectic lifestyles, eating with more intention may not only benefit your health but also help you connect with those around you. We’ve rounded up eight tips to help you slow down, and enjoy your next meal. Disconnect from Devices. In today’s world, it seems like we’re constantly connected — whether that be by the internet, your phone or through the TV. Try turning off any digital devices that may distract you before eating – or set them in another room. Screen time is usually distracting, meaning you’re more likely to munch carelessly and overeat. Take the time to enjoy the meal in front of you with family or friends. It’s a win-win: you’ll be more engaged with those closest to you as well as the food on your plate. Take Breaks Between Bites. It’s a trick that’s been around forever, but it’s true — put down your utensil in between bites and you’ll take more time to finish your meal. Discover New Flavors. Eating should involve all your senses. As you’re enjoying your next meal, notice, how does it smell? What is the texture and how does it look? Discover a new, healthy recipe and make mealtime an event, where you can eat with intention. Savor every bite and enjoy your food. Take Smaller Bites. Dinner doesn’t need to be a race to the finish line! A plate full of food will take much longer to eat if you take modest bites. Be Thankful. Every day take the time to be thankful. Spend a moment to express gratitude for the people around you and the food in front of you; after all, it took time, money, and effort to prepare. Reflect on How You’re Feeling. Before you begin to eat – take a moment to tune into your feelings. Are you sad, happy, frustrated, or bored? By checking in with yourself, you may be able to determine if you’re eating because you’re truly hungry or if you may be reacting to something else. Plate a Beautiful Meal. Eating should be an enjoyable experience – make your plate look as good as it tastes! Take the time to plate your food and notice the colors and variety on your plate. Leave Seconds in the Kitchen. Rather than bringing out dishes of food and displaying them within arm’s reach on the dinner table, leave them in the kitchen. Portion your food on your plate before sitting down to eat. By practicing mindful eating and enjoying your food, you’ll be less likely to want to get up and head into the kitchen for seconds. Make Each Meal an Experience. Light a candle, adjust your lighting, maybe turn on some relaxing music or enjoy your meal in silence — do whatever makes eating feel like you just sat down to a five-star restaurant. You may be more likely to slow down and enjoy your food if you treat each meal like a special occasion! We hope you’ll use one or more of these tips the next time you enjoy your next meal. Enjoy!