Mindful Eating

If you are a compulsive overeater, a binge eater, or a food addict, there are some things you can do.

1.Set a goal. Rather than waiting, start now and decide how much you would like to weigh.

2.Decide whether you want to lose weight, gain weight or stay the same weight. Every time food is offered, proffered and pushed, think: I want to weigh ______ next month. I can do it!

3.Plan ahead. In that way, if something comes your way you’ll know if it was part of your plan or if it was a visual, situational or circumstantial stimulus to eat. Then you can decide if you are really hungry.

4.Eat with utensils. No finger foods. It makes it too easy to eat more than you had intended to.

5.Cut each bite of food to the size of a nickel or dime. Anything bigger leads to shoveling not savoring.

6.Put utensils down between bites of food. Fill up on ambiance and conversation.

7.Drink water between bites of food. Sip, don’t gulp.

8.Make sure mouth is empty before inserting more food. The slower you eat the more memorable and enjoyable the meal (and after the meal) will be.

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