It starts innocently enough. You reach for a few potato chips or a handful of nuts.
Maybe you open a bag of M&M’s. As soon as the first handful is gone, you reach for another one.
The next thing you know, you get caught in a hand-to-mouth pattern that’s almost impossible to stop. [Read more…]
How often do you reach for food just because you see it?
For example, as you walk past your friend’s desk at work, you grab a handful of corn chips and munch away. [Read more…]
Consider making a policy that you will eat dessert only when it’s special.
This label includes not just the food itself, but also the setting and the people you’re with. [Read more…]
When Sally noticed that someone had brought a chocolate three-layer cake to work, she decided to have a piece of it at her break.
But when she took the first bite, she realized it was dry and crumbly. Just in case she was wrong, she took another bite, then another. [Read more…]
You don’t need to stop eating all of your favorite foods in order to manage your weight.
Instead of avoiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program.
Imagine drinking a delicious cup of coffee, tea, or even hot chocolate. As you sip on this hot beverage, you smile with pleasure.
The drink feels quite soothing and nurturing, even comforting. This special treat reaches your soul, helping you feel relaxed and fulfilled. [Read more…]
Did you taste it? Really taste it?
If you aren’t sure if you’re actually tasting your food, try “savoring” it. It’s a great way to increase awareness of your food. [Read more…]
I don’t agree with diet advice that says you should NEVER do anything else when you are eating.
Certainly, to eat with awareness you have to pay attention to what’s in front of you. But that doesn’t mean you can’t focus on other things as well. [Read more…]
Bob had developed the habit of doing a lot of things at the same time.
While he was eating dinner, he would read the paper, watch the news on TV and try to talk with his family. [Read more…]
Serving sizes aren’t usually a problem when you’re at home or have pre-measured foods.
But sometimes determining the right portion amount becomes challenging. [Read more…]