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How to be a more mindful eater

3 tummy-trimming tips for better health

Losing as little as 5% to 10% of your weight can help you gain some big health benefits. These three tips can help:

Eat slowly. This will help you stop before you overeat. It takes your brain at least 15 minutes to understand that you've been fed.

Downsize your dinnerware. Using smaller plates or bowls will help you eat less. It will also trick your brain into thinking you're actually getting more food.

Abandon the bag or box. You're more likely to overindulge if you eat straight from a package. Take one serving out, and put the package away.

Reviewed 11/10/2025

Sources

Academy of Nutrition and Dietetics. "Serving Size vs. Portion Size. Is There a Difference?" https://www.eatright.org/health/wellness/nutrition-panels-and-food-labels/serving-size-vs-portion-size-is-there-a-difference.
Centers for Disease Control and Prevention. "Steps for Improving Your Eating Habits." https://www.cdc.gov/healthy-weight-growth/losing-weight/improve-eating-habits.html.
Centers for Disease Control and Prevention. "Steps for Losing Weight." https://www.cdc.gov/healthy-weight-growth/losing-weight/.
National Heart, Lung, and Blood Institute. "Aim for a Healthy Weight." https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-weight.
National Institute of Diabetes and Digestive and Kidney Diseases. "Food Portions: Choosing Just Enough for You." https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions.
U.S. Department of Veterans Affairs. "Mindful Eating: Enhancing Your Relationship with Your Food." https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Mindful-Eating.pdf.