Have you ever eaten a candy bar, then wondered where it went? Or looked down at your plate and had no memory of eating your meal? You can do a lot of damage with this kind of unconscious eating, sometimes not even realizing it's contributing to your weight gain.

Here's a simple technique to help you eat with more awareness and be sure you get what you want from your food. The best candy for this exercise is a three-layer, rectangular-shaped mint, made by Andes^TM company. If possible, use one of these or a similar-type candy when you practice this skill.

The Skill of Savoring Eat a small three-layer Andes mint by slowly biting off each of the corners, one at a time. Next, eat half of the remainder, then finish the mint. You should get a total of six bites from the candy. As you eat, pay attention to the separate chocolate and mint flavors as well as the textures. Notice how the candy feels in your mouth. When you finish the mint, focus on the sensation of swallowing, picturing it slowly sliding down your throat and into your stomach. Let yourself “feel” the candy as well as taste it.

Once you finish this exercise, ask yourself if you want another mint. You'll probably realize you really don't need another one. Eating with this level of awareness gives you an amazing amount of enjoyment and satisfaction from a very small amount of food.

Practice Exercise

Practice this skill by savoring a wide variety of foods. Take small bites, about the size of a fourth of a teaspoon, and pay careful attention to the food as you eat it. With each bite, allow yourself to feel contented and satisfied.

In the space below, record each of the foods you savor as well as your observations about the food.

          Food                                                       Response, Thoughts, Observations