The diet industry has told us what to eat, when to eat, and how much to eat, but what about how to eat? After traveling throughout Europe watching naturally thin people eat with joy and pleasure, I realized that the how of eating is just as important as the other factors, if not more so.

These are just suggestions that may help you begin to change your relationship with food (and help you drop the weight):

Eat Like a Mouse

Have you ever seen a mouse eat? Okay, so most of us haven’t, but I’m sure you’ve seen cartoons showing how mice nibble. I promise you that if you begin to slow down and take small nibbles of food, instead of huge forkfuls, you will notice yourself eating way less. Why? Because you’ll still be finishing your first portion when everyone else may be going back for seconds, and you’ll also notice yourself becoming full towards the end because you’ve given the food time to register on your hunger scale. A general rule is to take bites no larger than the size of your thumb.

Put Your Fork Down

This is also a highly effective way to slow down and enjoy your food. Practice putting your fork down between bites instead of shoveling the food in. You might be surprised at how much you enjoy your food while also eating less.

Chew Foods Thoroughly

Surprisingly, most people do not chew their foods thoroughly. This not only speeds up the rate of eating (which will not help you lose weight), but it also adds an extra burden to the digestive system, since it will need to work harder to digest the food. Give your body a break and chew your foods thoroughly.

Sit Down

Many of us, especially the cook, are guilty of eating (or tasting) standing up. This will not provide you with the satisfaction that you’re looking for in a meal. I have a rule that I will try no more than two very small bites when I’m cooking. By doing this, I enjoy my meal so much more because I’m hungry, and I’m sitting down to enjoy it.

Serve meals on Small Plates

Small plates gives the illusion that you are eating more than you actually are. Plus, it provides built in portion control.

Make Dinner an Experience

At least three nights a week (often times more), I turn dinner time into an experience by lighting candles, playing music, and using nice dinnerware. Contrary to many protests, this does not take that much time, and it creates a relaxed environment to enjoy family, conversation, and yes, the food.

Eat with Gratitude

When you approach the table with gratitude, you are celebrating life’s abundance and blessings. While it may not seem like a strategy to lose weight, it is most certainly a way to feel instantly positive, because when one is grateful, he cannot also be miserable.

Eat with Curiosity

Do you ever wonder where your food comes from or how it was prepared? Being curious about your food begins to awaken your awareness and from that place, you can start making choices that align with your vision and values.

Eat Like a Snob

My husband thinks I’m bit of a food snob. I eat organically when possible. I pick at my food. I choose quality over quantity.

Eating like a snob says that you value your food and your body and refuse to settle.

So, go ahead. Be a snob.

Eat with all Senses

Stop and notice not only how your food taste, but its other qualities as well. Don’t just taste your food, note it’s texture, aroma, and appearance. Food presentation can make your mealtime much more enjoyable with less food. For example, I sometimes take rice and place it in a mold for a beautiful presentation on the plate. For breakfast, I will garnish the plates of homemade pancakes with a raspberry sauce.

Have a beginning and an end

American society is accustomed to all day eating, or as we call it, grazing. If you are hungry 24-7, then I guess that this method of eating will work for you, but most people get hungry usually 3 to 4 times a day. You can break this habit by having a definitive beginning and ending to a meal. The beginning starts with the first bite of an appetizer or entree. A nice ending might be a cup of hot tea, coffee, or a small piece of chocolate. Most times, I end mine mentally, telling myself that this is the last bite. Done.

Breathe

If you begin to feel anxious with this new way of eating, simply stop and take some nice deep breaths before taking your next bite. Remind yourself that change takes time, so be patient with yourself.

And finally…

Eat Without Guilt

There is nothing more unsatisfying as eating a food that you truly enjoy then spending the next few hours (or days) beating yourself up over it. This usually results in a cycle of deprivation and binging. Allow yourself the gift of nourishing your body with joy and gratitude.

Food is meant to fuel our bodies, but it is almost meant to be pleasurable.

Celebrate food; don’t make it the enemy.

It is meant to build and support your brilliant and beautiful body.

What do you think? Do you have mindful eating tips that have helped you?

Dieting can be a challenge. Here are 25 tips to held you successfully navigate through the HCG Diet:

1. Drink 8 oz of water at the top of every hour. HCG suggests drinking approx. 2 liters a day.

2. Plan your meals in advance for each day and consider planning the meals for the week.

3. Eliminate or hide all the foods that you are not allowed to have in your house.

4. Become your own Weight Watchers by prepackaging all your meats in the appropriate portion. 100 grams / 3.5 ounces.

5. If you LOVE food, it is essential find or buy a HCG recipe book with yummy recipes.

6. Cooking for more than one? Find recipes that fall in line with your diet, but that your family members can also enjoy.

7. Need a larger breakfast then just tea or coffee? Eat a serving at breakfast instead of at lunch.

8. Need desert? Use one of your servings of fruit to fulfill your craving.

9. Desert idea: Cut an apple into numerous pieces. Mix together a crumbled bread stick, Stevia, and cinnamon. Sprinkle on top of an apple. Bake and enjoy.

10. Detox your body from caffeine and sodas before starting the diet.

11. Make a big pitcher of flavored tea. Sweeten it with Stevia. Enjoy as much as you want.

12. Find a couple of vegetables you really like it will make meal planning easier.

13. Make your own carbonated drinks with flavored Stevia and club soda.

14. Constipation is a normal side effect. Have laxatives available.

15. If following a strict protocol, make sure you get oil free beauty products.

16. Dry skin is common. Use oil free products.

17. There is more than one indicator of success. Track weight, inches, and if possible, fat content.

18. Try to schedule your drops or injections at the same time each day. This will keep the hormones at regular levels.

19. If you are a big starch eater, taper off consumption a couple of days before you start the HCG diet.

20. Experiment with spices.

21. Salt is allowed but consumption should be kept to a minimum to prevent water retention.

22. The first two days are the load up period. Do a good job because it will boost your metabolism and help minimize the starved feeling.

23. Find someone who will do the HCG diet with you. There are discounts for buying more HCG and you can share the costs of supplies. Most importantly you will have someone to motivate you and help you stay on track!

24. Sauces are a great way to season food. Get a diet book and find a couple of sauces you like. Make big batches, so you can season your vegetables and meats.

25. George Foreman Grill. This is a great way to quickly cook your food without using oil!

If you’re looking for a diet for losing fat and dropping a few pounds and you haven’t had much success, don’t despair. It’s a time-consuming, lengthy process, when done right. If it was that easy, nobody would have a weight problem. But it’s far from impossible. Losing weight and burning off excess fat will occur when you increase your metabolism, and you’ll accomplish that with a two-fold attack. And you know what I’m going to say, diet and exercise. If you haven’t had much luck in the past, maybe you haven’t had the right advice. If snacks are your biggest vice, try these tasty yet nutritious snacks that will help shrink your waistline and are a must in any diet for losing fat.

Eliminate candy, cakes, cookies, and chips. And not for the rest of your life. Just while you’re in the “fat burning” mode. Until you’ve reached your goal weight, I’ll point you to other snacks that won’t hinder your progress. Once you’ve accomplished the weight reduction that you have in mind, you can go back to your favorite snacks, in moderation. But for now, if you’re eating these fatty snacks, you’ll never be able to diet and exercise enough to overcome them. Instead, try these tasty treats that will help raise your metabolism and set you on the right track.

Apples and peanut butter. My favorite. I prefer apples that are crisp and a little tart. My favorite are Fuji and Gala. Slice them into wedges and coat them with a layer of peanut butter. But not just any peanut butter. 90% of the peanut butter on the market is loaded with sugar. Try all-natural peanut butter, the kind that has about a quarter inch of oil floating in the top. It doesn’t have the high levels of sugar and is loaded with protein. Both the apple and the peanut butter will help you achieve that full feeling that will keep you from snacking. They’re at the top of my list in my diet for losing fat.

Frozen grapes. Never heard of this before? Most people haven’t. Any seedless grapes will do. Wash them, dry them thoroughly, and then remove them from the vine. Place them in containers and deposit the container in the freezer. Within a few hours, you’re in for something very refreshing. It’s been described to me as popsicles with skin. The one benefit to freezing them is that it slows you down as far as overeating grapes. You will ingest fewer because it’s not so easy to eat a bowl full in a matter of seconds. Your brain will have the time necessary to signal you that you’re full.

Cheese & crackers. A great source of protein. But not just any cheese and not just any crackers. Low fat cheese on 100% whole wheat crackers. And like most any other snack you include in a diet for losing fat, eat this only in moderation.

Almonds. In the middle of the afternoon when you’re craving a Snickers, eat 15 to 20 almonds and drink a large glass of water. The almonds will expand and give you that full feeling that will help you get by the moment. And they’re extremely healthy.

Hot chocolate. Definitely the least healthy on this list, but you’re going to make it as “fat friendly” as possible. And it’s very simple. Use skim milk and mix in sugar-free chocolate syrup. No, it’s not going to be anything like what you’re use to, but it will do the trick if you’re craving chocolate and are about to give in to that Snickers.

My last tip is probably the most important and is probably the biggest downfall for anyone who falls off the “snack free” wagon. Don’t buy unhealthy snacks, don’t bring them into your home, don’t have them there where they will tempt you. If it’s there, chances are you’ll eat it. So when you do your grocery shopping to create a diet for losing fat, leave your favorite unhealthy snacks off the list. If you’re craving your favorite ice cream and have a moment of weakness, you’re going to have to get dressed, get out, and drive to the convenience store. Hopefully, having to go through all that will slow you down enough to where you’ll forget about it and just have the apple and peanut butter instead. Not only will you have not taken a step back as far as your diet, but you won’t have the depression that will accompany the bowl of rocky road.