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How to eat mindfully

September 26, 2019

What is the last thing you ate? What have you eaten in the last 12 hours? Now, can you recall the sensation you felt eating the food?

Chances are, if you’re able to recall everything you ate in the last day or so, you certainly can’t recall how you felt when you ate it. Studies show that, while Americans may spend an average of 2.5 hours eating per day, more than half of that time is spent multitasking. While eating, we’re working, driving, watching television, or mindlessly scrolling Instagram. Most of us aren’t fully mindful of what we’re eating. Some studies suggest that these mindless eating patterns can lead to obesity. Mindful eating can be the change you need to set you on the right path for healthy eating.

When practicing mindful eating, you are focusing on the moment. At the same time, you are acknowledging how you’re feeling, what you’re thinking, and how your body is feeling. You can apply this technique to any food you eat by truly paying attention to every bite you take.

Mindful eating goes further than how you feel during the actual act of eating. The act of being fully attentive to your food involves your food at every level—from purchase, to preparation, to plating, to consumption. In fact, it starts with your grocery list. Are you considering the nutritional value of every item you’re written down for purchase? Are you thinking about how it will make you feel once you’ve consumed it? Will you feel good about serving it?

When it comes to the actual act of eating, think about your appetite. If you’re starving, you’ll want to fill up quickly. That doesn’t give you a whole lot of room to eat slowly and think about what you’re consuming. Being hungry—but not ravenous—will help you dish up a healthy portion. Using a smaller plate is helpful, as it tricks the eye into thinking you’re consuming more than you are. Before digging in, take a minute to appreciate the food and express gratitude. As you eat, be sure to take small bites, chew slowly, and set your utensil down in-between bites; you’ll be able to absorb the full flavor. Make sure all your sense are part of the meal: how the food smells, looks, feels, tastes, and even sounds as you chew it.

In combination with a tool like the Lap-Band® System, which promotes satiety, eating mindfully can be a powerful tool in controlling your eating habits.


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Important Lap-Band® System Safety Information

The Lap-Band System is indicated for weight reduction for patients with obesity, with a Body Mass Index (BMI) of at least 40 kg/m2 or a BMI of at least 30 kg/m2 with one or more obesity-related comorbid conditions. It is indicated for use only in adult patients who have failed more conservative weight reduction alternatives, such as supervised diet, exercise and behavior modification programs. Patients who elect to have this surgery must make the commitment to accept significant changes in their eating habits for the rest of their lives.

The Lap-Band System is not recommended for non-adult patients (patients under 18 years of age), patients with conditions that may make them poor surgical candidates or increase the risk of poor results, who are unwilling or unable to comply with the required dietary restrictions, or who currently are or may be pregnant.

The Lap-Band System is a long-term implant. Explant and replacement surgery may be required. Patients who become pregnant or severely ill, or who require more extensive nutrition may require deflation of their bands. Anti-inflammatory agents, such as aspirin, should be used with caution and may contribute to an increased risk of band erosion.

Placement of the Lap-Band System is major surgery and, as with any surgery, death can occur. Possible complications include the risks associated with the medications and methods used during surgery, the risks associated with any surgical procedure, and the patient’s ability to tolerate a foreign object implanted in the body. Most common related adverse events include: Band slippage, pouch dilation, stoma obstruction, gastroesophageal reflux, esophageal dilation, cholelithiasis, incisional infection, abdominal pain, gastroenteritis, or nausea and vomiting may occur. Reoperation may be required. Rapid weight loss may result in complications that may require additional surgery. Deflation of the band may alleviate excessively rapid weight loss or esophageal dilation.

Important: For full safety information please click here or talk with your doctor.