THE 5 S’S
Waking Up From the “Food Trance”
1
Stop
by Clinical Psychologist, Dr. Kim Feinstein, RM Behavioral Weight Loss Specialist
Have you ever found yourself mindlessly munching on a snack in front of the television and then, eventually, your hand reaches the bottom of the bag only to find that it is all gone? Beware: you have just entered a "food trance." Follow these tips to help you wake up from a food trance once and for all.
Avoid screen time (i.e., television, computer, smartphone/tablet) while you eat. This is one of the quickest ways to consume excess calories, as it takes your focus away from the smell and taste of the food.
2
Sit Down
Make it a rule only to eat at a table instead of standing, walking, or driving. This will help you focus on what is in front of you.
3
Slow Down
You'll become aware of your hunger and satiety when you slow down. Try to eat with your nondominant hand or with chopsticks. You can also put down your fork in between each bite. This will force you to take smaller bites and eat slower.
4
Savor
Chew each bite of food 15-20 times before you swallow it. This will help you to stay present and notice when you are satisfied.
5
Serving Size
Never eat from an open box, bag, or jar. Instead, measure a serving size and transfer it to a bowl or plate. Eat only what you have portioned out and don't take seconds.
Food Trance
VS.
Mindful Eating
Eating while driving, or in front of “the screen” (TV, computer, tablet, phone)
Eating only when sitting down at a table
Eating the entire bag, box, or jar without recollection
Eating a serving size (portion) with awareness and intention
Eating rapidly and on “auto-pilot” each bite
Chewing 15-20 times before swallowing
Not tasting your food
Savoring the flavor of each bite
VERSION 8.25.2023