Consider making a policy that you will eat dessert only when it’s special.

This label includes not just the food itself, but also the setting and the people you’re with. [Read more…]

When Sally noticed that someone had brought a chocolate three-layer cake to work, she decided to have a piece of it at her break.

But when she took the first bite, she realized it was dry and crumbly. Just in case she was wrong, she took another bite, then another. [Read more…]

You don’t need to stop eating all of your favorite foods in order to manage your weight.

Instead of avoiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program.

[Read more…]

Imagine drinking a delicious cup of coffee, tea, or even hot chocolate. As you sip on this hot beverage, you smile with pleasure.

The drink feels quite soothing and nurturing, even comforting. This special treat reaches your soul, helping you feel relaxed and fulfilled. [Read more…]

Did you taste it? Really taste it?

If you aren’t sure if you’re actually tasting your food, try “savoring” it. It’s a great way to increase awareness of your food. [Read more…]

I don’t agree with diet advice that says you should NEVER do anything else when you are eating.

Certainly, to eat with awareness you have to pay attention to what’s in front of you. But that doesn’t mean you can’t focus on other things as well. [Read more…]

Bob had developed the habit of doing a lot of things at the same time.

While he was eating dinner, he would read the paper, watch the news on TV and try to talk with his family. [Read more…]

Serving sizes aren’t usually a problem when you’re at home or have pre-measured foods.

But sometimes determining the right portion amount becomes challenging. [Read more…]

It’s so easy to eat too much!

Serving sizes have a sneaky way of growing over time. It doesn’t matter if you’re counting calories, fat grams or carbohydrates. [Read more…]

Do you struggle with the clean-your-plate rule?

If you just can’t bring yourself to throw away what’s left on your plate, retrain yourself gradually by leaving one small piece of food at a time. [Read more…]