One of the biggest challenges I have faced in my own weight loss and maintenance is eating mindlessly. For me, this is likely to occur when I am eating alone watching TV or am stressed out. Other common unconscious eating habits that my clients have had include

• Eating samples at the grocery store when not hungry
• Tasting food while cooking
• Eating while walking around and talking on the phone
• Eating so quickly they didn’t feel satisfied
• Being distracted by conversation while eating

Do any of these sound like you? I’m sure you know that every calorie counts, but did you know that the average nibble adds up to about 70 calories? And, every calorie that you ingest unconsciously increases the likelihood that you will ingest more calories. Research shows that there is a lag time of about 20 minutes between the time your stomach fills and the time your brain registers the message that your stomach is full.

So what we’re talking about here are 3 ways to help your brain register a feeling of full and satisfied to reduce your likelihood of overeating:

1. Slow down your eating. How? Try putting down your utensils between each bite. Or pay more attention to your body while eating, becoming conscious of what it sensations arise when you start to feel full. Or my favorite, watch the clock. How long does it take you to eat? Time yourself, and aim for stretching it out a little each meal.
2. Eat only sitting down. This sounds small, but most mindless nibbling is done standing. It’s as if the calories don’t count if we are standing. Unfortunately they do, and training to sit down to put any food in your mouth has a big impact on both your psychological satisfaction as well as your waistline!
3. Eat with more focus. How? Remove distractions, at least to practice. That means no TV, no conversation, no other stimulation in your environment. Just you and your lovely food. And try to use food presentation to involve your all senses in eating. Savor the texture and flavor of each bite!

These are simple, but not necessarily easy ways to eat more mindfully. I recommend practicing one habit per week, and placing post-its around the places you eat mindlessly to remind yourself to slow down, sit down and focus!

Please share your tips in practicing these habits successfully!