Eat consciously – The first habit of successful losers
Last week’s article was about the ten habits of successful losers. The first and most important and most deceptively simple of these ten habits is eating consciously.
Eating Consciously
Eating consciously means eating with undivided attention. This means:
Not reading while eating (no books, magazines, newspapers, mail); not watching television; not listening to the radio; not talking on the telephone;
Not working on the computer; and not driving a car.
It means being totally immersed in the taste of the food and the sensations of eating and nothing else. The reasons why this is the most important of the habits is two-fold.
The Power of Association
The first is the power of association. Recall the experiment of Pavlov’s dogs. Pavlov was the Russian scientist who rang a bell every time he fed his dogs. He did this for an extended length of time till the dog came to associate the ringing of the bell with the presence of the food. And the dogs salivated at the sight and smell of the food. Then he just rang the bell without giving them food, and the dogs salivated just as if the food were there because they associated the ringing of the bell with the presence of the food.
The most familiar experience of the power of association in human terms is popcorn and the movies. When I was a child, popcorn was an integral part of going to the movies. That habit persisted into adulthood. I could have had a ten course meal before going to the movies, but as soon as I set foot in the lobby of the theatre and smelled that popcorn, I had a craving for popcorn. I couldn’t enjoy the movie without it.
When we engage in another activity while we are eating, we will associate that activity with eating. Even though we are not hungry, when we engage in that activity we will want to eat.
Awareness of the Sensations of Eating
The second reason that conscious eating is the most important of the habits of successful losers is that when we are engaged in another activity while we are eating we are not fully aware of the sensations of eating. We are not fully aware of being hungry or of no longer being hungry. We do not get full satisfaction or enjoyment from the food. Sometimes people get so wrapped up in the other activity that they are not even aware of what they are eating or that they have eaten at all.
Deceptively Simple
The reason why conscious eating is deceptively simple is that it sounds so easy to do until you try to do it. If you are used to doing something else while you are eating, like reading for instance, you will find yourself reading anything your eyes light upon. You’ll read the salt and pepper shakers, the calendar on the wall, the wallpaper, the box of detergent. But by the same token, once you establish the habit of eating consciously, you will resent any intrusion into that eating time.
Eating consciously is a form of meditation. It is very peaceful, enjoyable, relaxing, calming, and satisfying.
A Scientific Study of Conscious Eating
This has been my experience and observation. A study published in 2001 in the American Journal of Clinical Nutrition confirmed my observation. According to France Bellisle, the study’s co-author, people who eat while distracted overeat. Any situation where you cannot really pay attention to what you are consuming may contribute to overeating. These include reading while eating and eating while walking down the street.
Next week’s article will second most important habit of successful losers – eating at regular intervals.
Mary Lou Williams, M. Ed., is a lecturer and writer in the field of nutrition. She welcomes inquiries. She can be reached at 267-6480.