• Breath deeply and mentally scan your body. Notice how ready it is for the food you've chosen.

• Ask yourself how hungry you are for this type of meal and how much you want.

Ask yourself:

• Is it more satisfying to chew for a short time or longer?
• Do the size of the bites make a difference?
• Are there particular textures or flavors that are more appealing or is it the combinations of these?
• Do you get more satisfaction from the chewing or the swallowing?
• As you conclude your meal, check you hunger and satisfaction. Is there anything missing that will seal your sense of satisfaction, e.g., another bite, something to drink, something sweet or sour, crunchy, smooth, cold or warm?
• If this meal didn't satisfy, make sure you attempt to incorporate what was missing in this meal into another meal or snack within the next day or two.
• We find the more clearly people can identify what satisfies them, the less time they spend thinking about food. They experience less overeating. In addition, they actually start enjoying their meals!
• Obviously, you can't use this approach for every meal. But use one or two of these suggestions, even in harried moments, to feel more fulfilled.