Drink water half an hour before meals: This will help you gauge your actual hunger, study mindful eating, measure hunger from 1 to 10 points like this

Eating while scrolling on mobile, watching TV or working has now become normal. This leads to overeating, unwanted eating and digestive problems to suppress feelings of anxiety or sadness. The way to avoid this is to be careful while eating.

Mindful eating is a scientific approach that makes a person aware of his food-related habits. Not only does it help in recognizing appropriate hunger cues, it also helps in avoiding emotional eating.

Emotional eating means that whenever you eat, your focus should be completely on the food. With this you can recognize the signs of hunger and satisfaction. He values ​​the connection with food.

Craving can also cause a feeling of hunger, but it is not hunger. When you're actually hungry, you may notice signs like a rumbling stomach, a lack of energy, or a slight dizziness. Many times we mistake lack of water in the body for hunger.

In such a situation, drink a glass of water half an hour before freezing. This can easily estimate actual hunger, but eating when you are stressed, bored or sad is emotional eating. During this time, you often feel more inclined to eat fried foods or sweets. In such a situation, while eating, ask yourself once whether you are really hungry or you feel like eating because of craving or some emotion.

Practice eating mindfully like this Try to keep a fixed place and time for eating. Sit properly. Stay away from TV and phone during this period. Don't do any other work either. This will help you concentrate completely on food.

Don't rush during meals. Chew each kidney 20 to 25 times. It signals satisfaction to the brain in a better way.

If you want, you can rate your hunger on a scale of 1 to 10. For example, give 1 point for very hungry and 10 points for completely full stomach. Eat when you are at level 3 to 4 and stop eating when you reach level 7 to 8. Apart from this, while cooking, pay attention to its colour, texture and aroma. This increases the enjoyment of food.

Digestive problems will reduce and health will improve. Eating carefully will gradually improve digestion. You will be able to control the quantity of food and will avoid overeating. The cycle of emotional eating will be broken. This will help you avoid uncontrolled eating and the guilt associated with it.

Renu Rakheja is a well-known nutritionist and health coach.