Many people believe that it is the quality of what they are consuming that packs on pounds. While that can be the case for some of us another factor is mindless eating. Portion size, snacking and not being aware of the ingredients in what you’re consuming are all factors of mindless eating. You don’t need to subscribe to a fad diet to shed pounds, just get in control of what you are already having.

1. Keep a food diary
   The best way to decipher what it is that could be contributing to any sort of weight gain is to keep a detailed list of all things that you have eaten. Do this for 2 weeks before you start making changes in your food regimen. That way you have a better understanding of where to start
2. Beware of “health foods”
   Health brands are in the business of making money just like anyone else, so don’t assume that something labeled healthy or organic is just that. Always check the label. If something has more than 10 ingredients and you can’t pronounce them it is not a health food.
3. Consumption without substitution
   If you want to start eating more healthy foods that is great, but it needs to come with substitution. Adding in more food without substituting out some of your other bad food choices will not equate in weight loss.
4. Influence
   Don’t let yourself be easily influenced by co-workers or friends while going out for dinner or lunch. What you consume does not show up on their scale. This is critical for your personal weight loss journey. Your body is your body and you need to eat for it, not for somebody else.
5. Snacking
   Snacking is one of the biggest feats to overcome mindless eating. Go to the grocery store and buy five different kinds of fruit. Bring a different one to work every day to see which ones you enjoy most as a snack. If you are hungry for a snack there is no reason why you should deprive yourself, but fast digesting carbohydrates are not the answer.
6. You can always add, but you can’t take away
   Remember: overeating is something that you can’t undo, but being hungry is totally curable. Always err on the side of caution and go for the smaller portions. If you are still hungry later than grab that piece of fruit you have on hand! It is much harder to limit your consumption when the food is already on your plate.
7. Focus on your eating
   Zoning out in front the TV while eating is a great way to not realize how much you are eating. In no time the food on your plate will be gone and you will be stuffed. Take your time while eating. Focus on your bites and the taste of your food, don’t just scarf it all down!

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