Currently, I am preparing a new presentation on habits. Most of us run on autopilot more than we should on many things and not enough on others. That's where mindful eating comes in -- if you focus on how you habitually eat, you will learn how you actually eat -- not just how you think (assume) you eat.
But the real goal of mindfulness, at least for weight management, it to focus your concentration on your behaviors, find out which ones are leading you away from your goals, and then alter those habits so you can run on autopilot eating behaviors that help you stay at a healthy weight.
Journaling is an important tool in this process. Actually, journaling is the single most effective approach to losing weight. If you have to write it down, you'll eat less -- proven fact.
But people resist journaling with an unnatural passion!
"It's too hard" (to remember to write things down although apparently it's not too hard to remember to eat.
"It's embarrassing" (like no one is ever embarrassed when they have to go someplace and feel like they are not the size they shouldn't be.
"When I see my food written down, it's frustrating" (because you never feel frustrated about your weight when you're not writing things down?)
Ok. So journaling's hard. I get it. Big psychological hurdle for some of us. I'll see your objections and raise you an easier method!
How about this: For three weeks, start carrying around an index card in your pocket. All you have to do it make a check mark when you eat something. That's it. Doesn't matter what you're eating or when or how much. The goal is to just get you starting to pay attention to the impulse that starts you eating.
I'm not looking for perfection here! I know you won't always remember to make a check mark in the beginning. But if you stick with it, you can create this temporary habit. And once that happens, you are going to start noticing what happens right before you notice the impulse to eat.
That information is like gold! Armed with the knowledge of what triggers you, you can alter your environment in very small ways so you aren't triggered as often and therefore don't take on as many calories (ie THE SECRET TO WEIGHT LOSS!)
What do you think? Simple enough? Come on! Pony up and give it a try! What have you got to lose??( -- Just the weight you don't want anyway :)