Check if you're hungry or not. Why aren't you hungry? Drinking water. Walk, play, or read. Meditation and deep breathing reduce tension and anxiety. Food nourishes.
Pre- and mid-meal hunger assessments. Post-meal hunger assessment. Notice how eating impacts hunger and satisfaction. Use this scale to check hunger and stop eating when full.
TV off. Hang up. Notice distractions and gently return to your meal. Your inability to focus may surprise you. Mindful eating requires practice like any other skill.
Your body takes 20 minutes to deliver several messages to your brain to make you feel full after eating. Fast eaters can overeat. Sit down and eat to determine fullness.
Look around. Thank the growers, deliverers, and cooks. Smell, taste, touch, and see the meal. Free mindful eating improves food relationships and health.