Mindful eating requires you to stop eating out of old habits.
Choose a designated place for eating with no distractions. No TV, no books or newspapers.
Take time to eat slowly and savor every bite. Put your fork down with every bite.
Drink a glass of water before starting your meal or snack to help you determine the difference between hunger and thirst.
Practice portion control. Use a small lunch plate instead of a dinner plate. Buy some portion control devices if you aren’t sure of the normal portion size. Remember a serving of meat is only the size of a deck of cards.
Take a walk after dinner instead of dessert.
Practice substituting healthy stress relievers for food to break the link with emotional eating.
Make sure to eat all of your meals and snacks to avoid hunger and binging.
Seek help and utilize your resources.