Just before you put food in your mouth, stop and get present with wherever you are. You’re at a party, about to enjoy a favorite meal, standing in front of a vending machine with snack foods on your work break, or somewhere else about to eat something, take a few seconds to get present and check in with yourself prior to eating.
Be with the sensation of where you are and check in to see if you really are hungry—or planning to eat out of habit, boredom, or social pressure. Ask yourself if that food is what you need in that moment to fulfill a need. If so, then let yourself eat. If not, then you know to restrain. If you’re not hungry, and you realize it will not fulfill any need, then you will be less likely to eat it.