The vast majority of our taste satisfaction—95%—comes from the first few bites. When you have a hankering for something sweet, salty, creamy, extremely energy dense, or full of high-glycemic carbs, don’t just push that feeling away. Grab a teaspoon and take a bite. Just one. Wait a couple of minutes, and ask yourself “Am I satisfied?” Repeat up to three times over the next several minutes, while remaining in a mindful state. Ask yourself if continuing this behavior supports your primary goals.

Be aware of cravings.

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