Week 4: Practice Eating Mindfully

By: Lisa Valente, M.S., R.D.  |  Monday, December 30, 2013

See what to eat for dinner to lose weight

Hopefully you've enjoyed our month-long diet challenge, and your hard work is paying off on the scale. Our challenge is coming to a close, but you can and should continue with your healthy eating and exercise habits to meet and maintain your long-term weight-loss goals. One strategy for continued success is to practice eating mindfully, which is about paying attention to how you feel as you eat and focusing on your food . One way to do this is to eat more slowly. It takes your body about 20 minutes to register feeling full, and eating more slowly may help you lose weight. Evaluate your hunger on a scale of 1 to 5, with 1 being “ravenous” and 5 being “stuffed.” Stop eating when you've reached 3 or 4.

Pictured Recipe: Oven “Fries”
Lisa D’Agrosa, M.S., R.D., Associate Nutrition EditorToday’s Editor’s Tip:
Lisa D’Agrosa, M.S., R.D., Associate Nutrition Editor
“There’s a new rule in my house—no eating in front of the TV. Weeknight dinners at the coffee table instead of the dining table were becoming a far-too-regular habit. And paying attention to whatever’s on TV, instead of my dinner, means I almost always go back for seconds. Now, my focus is on my food, and my meals (without a second portion) are a lot more satisfying.”
Actionable Tip: Next time you sit down to eat—slow down. Tune in to your food and how you feel as you’re eating, and stop before you’re stuffed.