If you’re trying to lose weight, join 69% of American men and women over the age of 20 who are also overweight or obese. Don’t fret. Here are 10 things you can do that’ll shed some pounds AND don’t involve walking on a treadmill, riding a bike, or running around the block.
Of these 10 things, how many do you do now? DO YOU…

☐ Stop eating when distracted by the TV, computer, phone, or a magazine/book?eating at work_dollarphotoclub_51568892_600x469


☐ Eat on a smaller plate? Do you eat on a 9″ dish versus an 11-12″ hungry man dinner plate?

Use smaller utensils or chopsticks and take smaller bites of food?

☐ Always sit down to eat?   

Chew slowly and steadily? Do you chew until your food has lost all of its texture or is liquefied?

☐ Finish chewing and swallowing completely before taking another bite of food?    

☐ Notice the various colors and textures of the food on your plate? salmon and vegetables_dollarphotoclub_73521584_600x400

☐ Wait to drink fluids until after you’ve swallowed? That is, you don’t “gulp down” your food.

☐ Eat only when you’re physically hungry? 

☐ Stop eating when you’re full? 

If you did NOT check off at least 7 out of the 10, consider yourself a ‘mindless eater’. You likely consume too much food, don’t feel satisfied after a meal, and/or can’t remember what you ate for lunch yesterday. To lose weight,  work on practicing all of the above eating habits. In other words, eat mindfully.
Apple c heart symbol_40x54Fit Tip: It’s not going to be easy to break a lifelong habit of mindless eating, but with steady practice, you’ll find it gets easier. Just make sure you allow yourself more time to eat, so you avoid eating on the run or shoveling down your food. 🙂


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