Let your hunger be your guide

It's important to tune into your body's internal weight-control system, as opposed to focus on a calorie target. When you give your biology the right foods, you start to allow your body to let you know how much it needs. The key is to practice listening - eating mindfully is a powerful tool to help you do this.

Tips on how to eat mindfully and listen to your biology:

1. Tune into your hunger

Eat when you are hungry, and stop when you are full. When you approach your meal, notice how the food feels in your body. Is your belly becoming pleasantly full? Are your bites slowing down?

2. Eat mindfully

Enjoy your meal without distractions, and pay full attention to your meal in front of you. Savor the textures, flavors, and smells.

3. Eat at a comfortable pace

Try to slow down and really enjoy your food. Give yourself time to check in with your body throughout your meal. It can take about 20 minutes for your body to register that it's starting to feel full.

4. Help yourself to more when needed

If you are still feeling hungry after finishing your plate, help yourself to more. If you feel hungry between meals, help yourself to snacks, and feel free to use the ZOE app to help you find options with high scores. Your focus now is to nourish your biology right.

5. There's no pressure to finish your plate

If you find you are feeling full as you slow down and check-in with your body, feel free to save your plate for later. Notice the ingredients in your meal and their effects on your hunger and fullness. At your next meal, try taking a smaller portion to see if that satisfies you.

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