How Mindful Eating and Smart Food Choices Can Lead to a Healthier You in 2024

It is that time of year again. The arrival of the New Year always seems to sneak up on us, doesn't it? At this time of year, we all try to set New Year's resolutions for self-improvement and a better life. These resolutions often involve learning new skills, travelling more, or spending more time cooking in the kitchen.

Unless we're exceptionally lucky, most of us tend to put on a few extra pounds during the festive season. So, when January comes around, it's time to put those resolutions into action: exercise more, eat better, and shed those holiday pounds. However, let's admit it: we often struggle to keep these New Year's resolutions.

The Challenge of Maintaining New Year's Resolutions

In fact, a report by US News & World Report suggests that around 80% of people fail to stick to their New Year's resolutions, with many losing motivation as early as mid-February. So, why, despite our best intentions, do our New Year resolutions tend to fizzle out? Is it because the new-year-new-me mindset lacks lasting power and sustainability? And what makes it so challenging to maintain dietary changes in particular?

This is more common than you may think. Studies show that 83% of people end up gaining back the weight they lost after trying out a fad diet. And there's this other issue called "weight cycling" that lots of people deal with as they bounce back and forth between losing and gaining weight.

Understanding the Body's Response to Calorie Restriction

Our bodies instinctively react to calorie restriction because we are hardwired for survival, interpreting reduced energy intake (such as through dieting) as a threat to our well-being. This triggers a range of responses in the body, including metabolic, hormonal, and neurological changes that often overpower our willpower, making it tough to stick to our dieting goals.

Those flashy fad diets may catch our eye with their promise of quick results. I mean, how many times have you seen those ads on the internet, like "Lose 10 pounds in just two weeks" or "Want to shed 20 pounds in a month"? They're everywhere! And sometimes, our desire to look more attractive often trumps concerns about reducing the risk of heart disease or diabetes.

It's also important to acknowledge that our eating habits aren't always driven solely by hunger. We often turn to food in moments of boredom, stress, anxiety, and other emotional triggers. This was on display during the Covid lockdowns. A survey conducted by the British Nutrition Foundation (BNF) found that 63% of people in Britain attributed 'boredom,' while 45% attributed 'stress, anxiety, and tiredness' as their main reasons for less healthy eating during lockdowns. However, a recent study revealed that comfort eating during stress can impair the body's recovery, reducing vascular function and potentially increasing the risk of cardiovascular disease – not great news.

The Power of Mindful Eating

The good news is our bodies are amazing; we just need to tune in and lend them a hand. Mindful eating, for example, is about being present and fully aware during meals. It means paying attention to what, where, and how we eat, as well as the choices we make when it comes to food. It's not about strict diets or rules but rather about enjoying our meals and making healthier choices in a more relaxed way.

• Paying Attention: Mindful eating encourages us to be mindful of our mealtime. It suggests that we put away distractions and truly focus on the act of eating. This can help us recognise our body's hunger and fullness cues more accurately.
• Food Choices: It prompts us to make conscious choices about what we eat. Instead of mindlessly grabbing whatever is convenient, we choose foods that are nourishing and good for our health, like fresh fruits, vegetables, lean proteins, and whole grains.
• Setting: The environment in which we eat also matters. It's about creating a calm and pleasant space for our meals, making the eating experience more enjoyable. Avoiding rushed or stressful mealtimes can help.
• Eating Pace: Eating slowly and savouring each bite is a key aspect of mindful eating. It allows us to appreciate our food's flavours, textures, and smells while also giving our bodies time to signal when we're full.
• Enjoyment: We're encouraged to savour our food, appreciating the sensory aspects of eating. This can make meals more enjoyable without the need for excessive amounts of food.
• Listening to Our Bodies: Mindful eating helps us listen to our bodies by recognising hunger and fullness signals. This can promote a healthier relationship with food and prevent overeating.
• Emotional Eating: By being aware of our emotions and triggers, we can identify when we're eating in response to stress, boredom, or other emotions. This awareness can help us find alternative ways to cope with these feelings.

Balancing a Healthy Diet

In addition to mindful eating, keeping a balanced diet is key. The government suggests gobbling up at least five servings of fruits and vegetables daily, and guess what? You can whip them up into tasty recipes with some added ingredients. There's a world of recipes out there – it's all about finding the ones that tickle your taste buds. 

And don't forget – realistic goals and adding healthy foods you enjoy into your daily routine can make a world of difference, whether you're aiming to shed some pounds or simply maintain a healthy weight.

Using Food Labels for Informed Choices 

When it comes to making smart food choices, checking those food labels is key. Nowadays, these labels are incredibly clear, often using colour codes, giving you a quick snapshot of what's inside – whether something is high in fats, carbs, sugars, calories, or other crucial information. They're your secret weapon for maintaining a balanced and healthy diet that can help you reach your goals.

Today, shopping has become more convenient than ever. If you prefer online shopping, a simple click on any item provides you with comprehensive information about its ingredients and calorific content. On the other hand, if you enjoy the hands-on experience of shopping in person, you can easily peruse all the details when selecting items from the shelf. The choice is yours!

Here's to a happy and healthy New Year from all of us at Food Management Systems.