What happens next?

How to lose weight with mindful eating
Rate your hunger on a scale of 1 to 10.
Take a minute to think about how hungry you are, with one being " starving " and upset about it and ten being " so full you're about to fall into a food coma. " pay attention to your more moderate hunger pangs and feelings of fullness.

Select from:
+ This would be about a three (" i am ready to eat ") and a six (" i've eaten enough to feel satisfied ") on the scale. Avoid waiting until you're starving to eat something..
+ If you feel hungry within two to three hours of eating, you are probably on the same level. Use feeding times to track weight loss..
+ Note if you feel especially full and if you've eaten a lot. These are other food cues that you can use to determine what you are eating..
+ Although mindful eating gives you absolutely no calorie deficit, you are getting a recommendation of how your body works in regards to these pangs. Know the values you are paying attention to..
This would be about a three (" i am ready to eat ") and a six (" i've eaten enough to feel satisfied ") on the scale. Avoid waiting until you're starving to eat something.