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100 Days Challenge: Day 34 Listen accurately
Thursday, October 02, 2014      4 comments

What about the 20 minutes until your brain thinks you're full? Actually, the fullness scale we talked about yesterday is not the same as the 20-minute signal to your bra... Read more
100 Days Challenge: Day 33 Fullness scale
Wednesday, October 01, 2014      5 comments

A couple days ago, we looked at how to recognize hunger. But how do you know when you’re full or you’ve eaten enough? The next time you’re enjoying a meal, pay clo... Read more
100 Days Challenge: Day 32 The 5-hour rule
Tuesday, September 30, 2014      7 comments

If you’re really hungry, do you need more food than if you’re just a little hungry? As a rule, the answer is NO—you just think you do! When you feel “starved,” you’r... Read more
100 Days Challenge: Day 31 Hunger Scale
Monday, September 29, 2014      9 comments

Recognizing hunger can hep you lose weight. When it’s time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight heada... Read more
100 Days Challenge: Day 30 Postpone eating
Friday, September 26, 2014      11 comments

We’ve all heard the taunting advertising line, “You can’t eat just one.” Of course, we also know how true this can be. To prevent “hand to mouth” problems with snack foo... Read more
100 Days Challenge: Day 29 Hand-held foods
Thursday, September 25, 2014      10 comments

It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M&M’s. As soon as the first handful is gone, you reach for another... Read more
100 Days Challenge: Day 28 Don't eat because it's "there"
Wednesday, September 24, 2014      10 comments

How often do you reach for food just because you see it? For example, as you walk past your friend’s desk at work, you grab a handful of corn chips and munch away. You do... Read more
100 Days Challenge: Day 27 Eat dessert only when it's "special"
Tuesday, September 23, 2014      9 comments

Consider making a policy that you will eat dessert only when it’s special. This label includes not just the food itself, but also the setting and the people you’re with.... Read more
100 Days Challenge: Day 26 When food disappoints you
Monday, September 22, 2014      10 comments

When Sally noticed that someone had brought a chocolate three-layer cake to work, she decided to have a piece of it at her afternoon break. But when she took the first bi... Read more
100 Days Challenge: Day 25 Smaller amounts, less often
Friday, September 19, 2014      12 comments

You don’t need to stop eating all of your favorite foods in order to manage your weight. Instead of avoiding yummy treats such as ice cream or chocolate-chip cookies, pla... Read more
100 Days Challenge: Day 24 Eat for satisfaction
Thursday, September 18, 2014      7 comments

Imagine drinking a delicious cup of coffee, tea, or even hot chocolate. As you sip on this hot beverage, you smile with pleasure. The drink feels quite soothing and nurtu... Read more
100 Days Challenge: Day 23 Savoring food
Wednesday, September 17, 2014      9 comments

Did you taste it? Really taste it? If you aren't sure you're actually tasting your food, try "savoring" it. This is a great way to increase awareness of your food. ... Read more
100 Days Challenge: Day 22 Multi-task with food
Tuesday, September 16, 2014      8 comments

I don't agree with diet advice that says you should NEVER do anything else when you are eating. Certainly, to eat with awareness, you have to pay attention to what’s in f... Read more
100 Days Challenge: Day 21 Eat with awareness
Monday, September 15, 2014      8 comments

Bob usually did a lot of things at the same time. While he was eating dinner, he would read the paper, watch the news on TV and try to talk with his family. Often B... Read more
Days 11-20 completed!
Saturday, September 13, 2014      10 comments

You've come this far in your 100 Days… Don't stop now! If you're struggling to stick with it, push yourself to finish one more day. You'll immediately be another day cl... Read more

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