Most people don't think about being mindful when they eat, but it can be one of the most insightful ways to support your healthy relationship with food. It's important to examine your emotions and ask yourself, "Am I really hungry or just bored?" — use the hunger scale every time you eat. "I encourage my patients to pay careful attention to the two Ws — the what and why: what you're eating and why you're eating. This helps to not only enjoy and savor your food more but can help prevent overeating," Rachel said.
One easy-to-follow tip is to focus on eating slower. It takes approximately 20 minutes for fullness signals to transmit from the stomach back to the brain. So if you eat too fast, inhaling your meal in under 10 minutes, and aren't paying attention, it's easy to eat more than what the body is calling for. So make sure you spend at least 20 to 30 minutes to enjoy your meal.