When I automatically quit eating before I got full, my body slowly stopped trying to gain weight. I felt better and knew I was moving in the right direction. It was time to make another tiny change.

Like most overweight people, I read self-help books and watched all the helpful talk shows on television. I knew a lot about nutrition and could name off diets that worked, and then the weight came back.

I read that my meal, or snack, should be eaten at a designated spot. The recommended place was the dining table. During this time there should be no distractions like television, radio, a good book, cell phone or tablet.

The focus should be strictly on what I was eating. I needed to think about flavors and chew my food properly. I also had to notice how my body felt. Was I still hungry? Was I getting full? Am I satisfied?

At first I was bored and wanted to be distracted by something else. I was a multi tasker and couldn’t understand the need to only eat.

I eventually learned why dining should be a solo task. If my mind is occupied with other things, like a TV show, I did not think about the food I was eating.

With distractions, I continued to eat till the food was gone. I ate automatically, not fully enjoying the flavors and aroma coming from each bite.

I once ate a whole bag of miniature chocolate peanut butter cups while watching television. I love this candy, but failed to savor the taste and stop eating when the wow sensation ceased.

When my only task is to feed myself, I’m more aware of all the good things that come with the food. The first three or four bites of an item gives a more enhanced flavor and texture, than the rest of the bites. Once the first few bites are over, I’m just eating out of habit. The food was in front of me, so I ate.

I learned to stop eating a particular food when the wow sensation calmed down. If I was still hungry, I ate something else. I soon discovered I actually enjoyed my food more by concentrating on the single act of dining.

I now had two ways to be aware it was time to end my feast. One was when the wow flavors subsided. The other was when my stomach felt satisfied.

I was learning to do my best. I still had the rest of my life to get it right.

Sincerely, living a lighter life, ED