9. Set an Alarm
Practicing mindfulness throughout the day can set the stage for mindful eating during mealtimes, says Hartley. So set a reminder or alarm on your smartphone for a few times a day, and when it goes off, pause for 30 seconds to recognize what’s going on in your body: Is there anything you need to do to make yourself more comfortable, like stretching your shoulders after hours of being hunched over your desk or putting on a pair of cozy socks to warm your feet? Taking care of these needs can help you sidestep the mindless eating we sometimes do for comfort. And hey, you just might notice that you’re hungry and actually do need a snack.
10. Slow Down
“It can take time for the stomach to send the message to your brain that you are full,” Goldman says. Eat too quickly and you could miss the memo until it’s too late — that is, after you’ve scarfed down your seconds or thirds. It’s why Goldman recommends putting down your utensils or finger food between bites. “Many times people who overeat and feel guilty afterward feel out of control in the moment,” Goldman explains. “But eating more slowly puts you in control and helps you enjoy every mouthful, so you feel more satisfied and give yourself the opportunity to stop before you overeat.”
“Take breaks to stay in tune with your level of fullness,” adds Cordella. “Don’t beat yourself up if you occasionally eat past fullness at holiday functions, as long as it is not happening regularly, and you are mindful of what you are doing. Do not try to compensate for over-eating by skipping your next meal. This likely will create a vicious cycle of restricting and then over-eating.”
The health benefits of eating slowly are well-documented: Taking your time during meals may actually prevent obesity and reduce associated risks, according to a study of more than 700 adults who’d been diagnosed with type 2 diabetes.