Eating mindlessly while distracted, watching television, carrying on a conversation, texting or working behind a computer, is another common way we have become less conscious of our food decisions. The less attention we pay to eating, the more we delegate to our instinctive brain and the greater we challenge our body's ability to regulate our appetite and energy balance. When we eat mindlessly, we don't allow our brain to form a memory of the meal. As a result, studies show we end up snacking and eating more later in the day. We also don't tune into our internal signals that tell us when we're full and over eat as a consequence. Just as eating triggered by environmental cues and cravings can lead to weight gain and weight regain after successful weight loss, mindless eating can be an equally significant hindrance to long-term successful weight loss. It's another way we eat automatically. Shifting mindlessness to being mindful at meals, can help increase the intense pleasure we get from food. Control our portions, cope with emotions associated with eating, and develop a better mindset about food. Mindfulness is the ancient practice of paying attention to present moment experiences, thoughts and emotions in an open and nonjudgmental way. When we practice mindfulness, we are in tune with what we are sensing in the present rather than reliving the past or worrying about the future. When applied to eating, mindfulness involves chewing our food, paying attention to its taste, smell and texture, and taking the time to recognize when we are full. Mindful eating cultivates the skills needed for becoming aware and accepting emotions and thoughts that prompt eating. It helps us distinguish emotional eating versus eating in response to true physical hunger. Practiced regularly, it can help us tolerate negative emotions, find better ways to adapt to stress and change our relationship with food. It can make us better at controlling our impulses to environmental cues and cravings. The majority of studies on mindful eating, concur that it can change eating behavior, reduce stress, and lead to successful weight loss. Here are some simple ways to get started. Eat slowly and don't rush your meals. It takes the brain 20 minutes to recognize when you are full. When you eat quickly, you may over eat before you realize you're full. Chew your food carefully. Savor the texture, flavor and taste of your food. Don't multitask while you're eating. Avoid distractions as much as possible. Tune into your sense of hunger and fullness. Finally, recognize but don't judge emotions you associate with food.