You want some snacks after finishing your meal, or you are full but feel unsatisfied? Sometimes you want to eat not because your body is really hungry, but because your mouth is lonely. Japan's Dr. Akiko Yamashita teaches you how to deal with cr...
You want some snacks after finishing your meal, or you are full but feel unsatisfied? Sometimes you want to eat not because your body is really hungry, but because your mouth is lonely. Japan's Dr. Akiko Yamashita teaches you how to deal with cravings after meals.
Manage appetite through "Eating Meditation"Dr. Akiko Yamashita said in her book "Eating Meditation" that if you still want to eat after eating, you don't need to act in a hurry or feel guilty. Instead, first shift your attention from food to yourself, focusing on the feelings of your body and the thoughts in your mind at the moment. This method comes from meditative mindfulness, a technique that helps us calm down after a meal.
{9 99}First of all, honestly face the various thoughts that arise after a meal, whether it is "I am full but want a drink", "Not full", "I want dessert", try to accept yourself who has these thoughts without making value judgments.
Next, please use the numbers 1 to 10 to quantify your hunger at the moment. 10 means "very hungry" and 1 means "completely full." You will gradually understand the relationship between food intake and satiety. For example, when the hunger is 3, you will soon no longer want to eat anything, or when the hunger is 4, you will want to eat another bowl of rice.
By repeating this process, you will be able to concretely feel the appropriate amount of food to eat and decide carefully whether you want to eat again.
Is the brain or the body hungry?
Dr. Akiko Yamashita said that people still feel hungry after a meal because the needs of the body are inconsistent with the needs of the brain. Even when you are full, you still crave snacks. This desire to eat comes from the brain's pursuit of the taste of food, rather than the actual needs of the body.
If you always follow your brain’s desires and eat, it is equivalent to ignoring the real voice of your body, which may eventually lead to discomfort such as bloating and heartburn. Long-term overeating can even cause obesity and chronic diseases.
"Eating Meditation" advocates not rushing to put away the dishes after eating, or lying on the sofa and scrolling on the phone. Try to focus on the feeling of the mouth. Even if the food has been swallowed, you can still feel the subtle taste and temperature. You can try closing your eyes and being aware of the feeling on the tongue.
This exercise can help awaken the sensory ability of the mouth, which will make you feel more sensitive after eating food, and help alleviate the dissatisfaction and uneasiness after stopping eating.
Drinking 1 drink can effectively resolve cravings after meals.In order to deal with cravings after meals, in addition to dietary meditation, Dr. Akiko Yamashita also recommends "drinking hot tea" to relieve cravings.
Theanine in hot tea has a relaxing effect and can help suppress appetite. Tea brewed with warm water will reduce the release of caffeine. Even if you drink it after dinner, you don’t have to worry about falling asleep. Caffeine-free black tea and national treasure tea are also good choices.
Next time you want to put something in your mouth after a full meal, don’t rush to get snacks or click on the online menu. Feel the feeling of just eating the food in your body, and brew yourself a cup of green tea.
