Do you watch shows while eating? Here’s how it is harming you

1. You tend to eat more

When you watch television while eating, Agarwal explains that “your mind is distracted,” and “you fail to realise how much and what you are eating.”

Ruchika Jain, chief clinical nutritionist at Fortis Hospital, Vasant Kunj, told indianexpress.com that this can lead to overeating. “When you’re engrossed in a show or movie, you’re less likely to pay attention to your body’s signals of hunger and fullness. This can lead to eating beyond the point of satiety, which can contribute to weight gain and digestive discomfort,” she said.

2. You might binge on junk food

Another reason, Agarwal notes, is that you might choose quantity over quality when watching television, opting mostly for packaged foods loaded with calories.

“TV watching often goes hand-in-hand with consuming snacks and convenience foods that are high in calories, sugar, fat, and salt. These foods, such as chips, cookies, and soda, can lead to poor nutrition, weight gain, and various other health problems over time,” Jain explained.

3. You are at risk of obesity

Citing studies, Agarwal emphasises that dining or eating while watching TV puts you at risk of obesity, especially in kids. “It not only slows down your metabolic rate but also increases your risk of obesity.”

Agreeing, Jain says that a combination of mindless eating, poor food choices, decreased awareness of satiation, and reduced physical activity associated with TV watching can contribute to weight gain and obesity over time.

4. You might not feel satiated

When you sit in front of the TV and eat, Agarwal explains that your mind is focused on watching TV, which blocks the feeling of satisfaction. “Even though you might have eaten a lot, you end up feeling less fuller.”

To mitigate the negative impacts of eating while watching TV, Jain advises practicing mindful eating, choosing healthier snack options, limiting portion sizes, and being mindful of how much time you spend in front of the television.

“Practicing mindful eating involves bringing full attention to the experience of eating, savouring each bite, and being fully present without distractions,” Jain said.

Here are some steps you can follow:

1. Before you start eating, take a moment to pause and take a few deep breaths. This helps center yourself and bring your attention to the present moment.
2. Notice the colours, textures, and smells of your food before you take a bite. Engage all your senses in the experience of eating.
3. Take your time to chew each bite thoroughly and savour the flavours of the food. Put your fork down between bites to slow down the pace of your eating.
4. Tune in to your body’s hunger and fullness signals. Eat when you’re hungry and stop when you’re satisfied, rather than eating out of habit or boredom.
5. Try to eat in a quiet and peaceful environment without distractions like TV, phones, or computers. Focus solely on the act of eating.
6. Avoid judging yourself or your food choices. Approach eating with an attitude of kindness and acceptance towards yourself.
7. Take a moment to appreciate the food in front of you and the effort that went into preparing it. Cultivate a sense of gratitude for the nourishment it provides your body.
8. Pay attention to how different foods make you feel physically and emotionally. Notice how your body responds to different foods and adjust your choices accordingly.
9. You can also try specific mindful eating exercises, such as the raisin meditation, where you mindfully eat a single raisin, paying attention to its texture, taste, and sensations.

Like any skill, mindful eating takes practice. “Try to incorporate mindfulness into your meals regularly, even if it’s just for a few minutes each day,” Jain recommended.

By incorporating these practices into your eating habits, you can develop a deeper connection with your food and cultivate a more positive relationship with eating and nourishment.

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