How can I diet when I love to eat? continued...

First two bites

You may not realize it, but the first two bites of any food have the most flavor. If you keep eating after that, you’re just “feeding.” Of course, if you’re physically hungry, eating more of the food serves a purpose. But if you’re wanting to appreciate the flavor, no matter how much you eat, the taste won’t get any more wonderful than those first two bites.

Instead of taking in all those calories, why not take advantage of the way your taste buds actually work? With any food you love, eat those first bites slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheesecake. Close your eyes and let yourself delight in the taste. Eventually, you can actually train yourself to LOVE those first two bites, then stop and let the rest go.

A test for love

With all those foods you LOVE, here’s a way to decide whether you might be fooling yourself into thinking they’re a perfect match for your taste buds. For this exercise, choose a tempting food such as a restaurant entree or a decadent dessert. Take a small bite of food, then evaluate it based on each of these criteria.

• Flavor: How does it taste? Is it exquisite? Wonderful? Just fair?
• Temperature: Is the temperature perfect for that type of food? Or is the hot entree only lukewarm or food that’s best served icy cold actually closer to room temperature?
• The texture: Is the chocolate-layer cake moist? The grilled steak tender? The garlic mashed potatoes smooth and creamy? Or is the cake dry, the steak overcooked and the potatoes grainy and bland?
• Does it match what you wanted? Take another bite, then decide whether this food meets your expectations. Is it truly awesome, or do you feel disappointed with it?
• Is it worth it? If you decide the food is absolutely perfect, feel free to keep eating and LOVE the food. But if you realize it doesn’t taste very good, STOP! Never waste your diet budget on mediocre food. And don’t keep eating, hoping the food will get better, because it never does.

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About the Author: Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans. Her website is http://www.foodiseasy.com/