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of what it feels like to be hungry (or full). Next time you go a while without eating (e.g., between lunch and dinner), take a few moments to sit quietly and make note of the sensations in your body. If you're really hungry, you may notice growling or rumbling in your stomach, hunger pangs, or tiredness, shakiness, and irritability (due to low blood sugar). Likewise, pay attention to the sensations you feel while you are eating, so that you can stop when you are satisfied (and not over-full). When you're too full, you may feel bloated, uncomfortable, or even nauseated. It's easy to lose touch with your body's natural hunger and satiation signals if you either overeat or deprive yourself of food on a regular basis. If you feel the urge to eat but aren't feeling any physical signs of hunger, stop and ask yourself what you're feeling. Sometimes you may want to eat in response to an emotional needfor example, if you are feeling bored, sad, angry, or stressed out. If you identify an emotional culprit, look for a way to address what you are feeling without reaching for a snack. For example, if you're feeling sad about something, try calling a supportive friend or writing about your feelings in a journal. Sometimes, your desire to eat may be a simple response to an environmental cue, like that big box of donuts sitting in the break room. If you're fixating on a tempting snack but not really feeling hungry, try distracting yourself with something else (like playing a game on your phone). If you keep snacks around your home, put them away in places where you won't see them every time you walk into the room. That way, you won't be tempted to eat them unless you're actually hungry. Try not to multitask during meals or scarf down your food on the go. Instead, sit down to eat without distractions and really focus on the food. Think about the flavors and sensations you are experiencing as you eat. This will make eating more satisfying and enjoyable, and also help you be more aware of the messages your body is sending you while you eat. Use all your senses as you eat. Admire the way the food looks and smells before you take a bite. Notice the way it feels as well as how it tastes. For example, if you're eating an apple, don't just pay attention to the sweet/tart flavor. Notice the crisp sensation that you feel when you bite into it and the way the juice floods into your mouth when you chew. Having a healthy relationship with food doesn't have to mean depriving yourself of treats. If you're actually hungry and you crave a chocolate chip cookie, go for it. Just pay attention to what your body is telling you, and only eat enough to satisfy your hunger. Allowing yourself to eat your favorite decadent desserts or comfort foods now and then will help you feel less tempted to binge on them. If you don't enjoy exercising, look for ways to get yourself moving that don't feel like a chore. For example, you might try dancing, playing a sport you like, doing work in the garden, or going for a walk with a friend. That way, you can burn calories without feeling like you are punishing yourself for enjoying your food. In addition to helping you stay fit, doing fun physical activities can boost your confidence and improve your mood. It's also a great distraction when you're tempted to eat out of boredom. If you find yourself criticizing your eating choices, stop and address your inner critic. Gently remind yourself that you are not what you eat, and that eating certain things does not make you bad, weak, or a failure. Once you break the habit of chastising yourself for eating "bad" foods, you will find yourself less fixated on those foods (and less likely to binge on them). Resist the temptation to criticize others for their food choices, too. If you make an effort to stop speaking negatively about food and eating, it will be easier to change the way you think about it. If someone else criticizes you or tries to make you feel guilty about what you're eating, stand up for your decision without apologies or excuses. It's your right to decide what you eat. For example, if someone says, "Are you really going to eat that?" you might say, "I sure am! It's delicious!"
Be mindful Assess your emotional state before you eat. Avoid the urge to eat just because food is in front of you. Take time to enjoy your meals. Eat what you crave, but stop when you're full. Find fulfilling ways to stay active. Try to let go of guilt associated with eating.