Manger en pleine conscience, c’est quoi ?
Maigrir en mangeant ce qu’on veut et sans se retreindre… Est-ce possible ? En mangeant en pleine conscience, oui ! C’est un concept novateur qui transforme notre manière de manger et change notre perception du régime et de la perte de poids ; manger sans se priver tout en atteignant ses objectifs. Manger différemment en changeant ses habitudes en observant les différentes couleurs dans l’assiette, en se concentrant sur les odeurs, les goûts et les sensations. Il s’agit simplement d’être en phase avec nos sensations en étant pleinement concentrés sur le moment présent.
Pourquoi est-ce que cela fonctionne ? Et comment ?
Comment faire ?
Déconnectez-vous de toutes distractions extérieures :
Éteignez la télévision, mettez votre téléphone de côté : pas de série ni de réseaux sociaux. Concentrez-vous sur l’instant présent dans un moment de silence. Attablez-vous, observez le contenu de votre assiette ainsi que la table. Humez les odeurs qui se dégagent de votre assiette, appréciez les couleurs et les textures, donnez-vous le temps de calmer votre esprit et de titiller votre faim.
Mangez doucement :
Prenez au moins 20 minutes pour finir votre assiette. Il est recommandé de bien mastiquer et de poser sa fourchette après chaque bouchée. Manger trop rapidement ne donne pas au corps le temps de réaliser qu’il est rassasié et donc, nous force à manger plus et à entrainer une prise de poids sur le long terme.
Mangez quand vous avez faim :
Sachez reconnaître votre faim et ne mangez que lorsque vous ressentez le besoin. Essayez de ne pas prêter attention à l’heure et écoutez plutôt votre horloge biologique. Si vous avez faim, alors il est temps de manger.
Arrêtez de manger une fois rassasiés :
Apprenez à reconnaître la satiété. Le fait de manger doucement, de bien mâcher la nourriture et de se concentrer pleinement sur le moment présent en écoutant ses sens, permet de savoir si on a toujours faim ou au contraire, on est rassasiés. Débarrassez votre assiette et sortez de table directement pour éviter de manger plus.
Soyez bienveillants avec vous-mêmes :
Détachez-vous de votre voix intérieure malveillante qui vous critique constamment. Sachez que plus de 80 % de nos actions sont dictées par notre subconscient et ces actions sont pour la plupart nocives et destructives. Donc pour pouvoir calmer le subconscient et avoir un esprit plus paisible, il est recommandé de pratiquer la méditation et des activités artistiques comme la peinture par exemple.
Pourquoi ça marche ?
Le fait d’être complètement conscients et concentrés sur le moment présent se ressent sur nos actions également. La prise de poids se fait souvent inconsciemment en mangeant trop et sans s’en rendre compte. Lorsque l’esprit est apaisé et que vous avez fait la paix avec la nourriture et vous-mêmes, cela vous aidera à mieux comprendre les besoins de l’organisme et de savoir y répondre correctement. Vos habitudes changeront en mangeant la quantité dont vous avez besoin sans culpabiliser.
Téléchargez votre Ebook “10 secrets pour faire la paix avec la nourriture et avec son corps”
Bienfaits de l’alimentation consciente :
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Effets sur le corps :
– Pour les personnes qui veulent perdre du poids : le changement de mauvaises habitudes et la suppression au fil du temps de l’alimentation inconsciente et la faim émotionnelle conduisent forcément à une perte de poids durable.
– Pour les neuro-arthritiques qui sont des personnes minces avec un appétit réduit et des réserves insuffisantes : prise de poids et régulation du transit. Le fait de manger en pleine conscience et de redécouvrir ses sens ainsi que les besoins du corps permet de gagner le poids nécessaire et d’adopter des routines alimentaires saines.
– Une meilleure digestion des aliments : le fait de manger doucement et de bien mâcher entre chaque bouchée donne le temps aux intestins de bien digérer les nutriments et vitamines.
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Effets sur le mental :
– Cela permet d’apprendre à reconnaitre la faim émotionnelle et ainsi pouvoir contrôler ses pulsions.
– Finies les frustrations et les pensées négatives qui polluent l’esprit. On apprend à faire la paix avec la nourriture en appréciant tous ses composants et ainsi améliorer la relation qu’on a avec notre corps.
– Calmer le subconscient et l’esprit en pratiquant le rituel avant chaque repas. La pratique de la méditation aide à réduire l’anxiété et est un excellent exercice de concentration sur les sens, les émotions et l’instant présent.
Retrouver ses sens… consciemment :
Il est possible de changer son alimentation quelque soit ses objectifs sans pour autant se priver et tomber dans un cercle vicieux et sans fin de culpabilité et de retour vers la case départ. Des programmes faits par des professionnels en naturopathie sont là pour vous aider dans votre démarche.
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