Three Bites Can Satisfy Food Cravings

JUST FOR TODAY:  If you have a food craving, enjoy three bites.  That's all it takes to satisfy a physical desire to eat.

If you have craving for a specific food, but you know you aren't really hungry, you can indulge without overindulging.  The first three bites of any food are always the best, because after this, your taste buds are less sensitive.  Try this experiment to fully enjoy three bites of a food that you crave.  Be very clear about exactly what type of food you desire, and give yourself permission to have it.  Take the first bite, and pause to notice the texture, temperature and taste of your treat.  Allow yourself to fully experience the first bite before you take the second one.  As you have your next bite, repeat the process of being acutely aware, and notice something new.  Pause before you take your third bite, and anticipate the sensory experience.  Now, savor the experience.  As you finish your third bite, pause to check in with your food craving, and notice if it has been satisfied.  If you still want more, you probably have an emotional desire to keep eating.  Acknowledge that your physical desire has been satisfied, and find alternatives to food to handle your emotional desire.

©2010 by "Dr. Dorie" McCubbrey, M.S.Ed., Ph.D. – Eating Disorder & Obesity Treatment Specialist – Denver, Colorado