In this exercise - I encourage you to inhabit your body in a very specific way.

Pause, for a few moments and become aware of how hungry your body feels. Ask yourself, on a scale of 1 to 10, where 1 = extreme — fainting from hunger and 10 = not hungry or overstuffed, just how hungry are you right now? Do this several times during the day to heighten your self-awareness.

You will find there is a big difference between stomach hunger and mouth hunger. Mouth hunger is usually experienced in the jaws, tongue, teeth, and gums – which want to chew on or be stimulated by something. It can also be a salivary reaction prompted by the sight of food, or food cues such as a restaurant sign or images on TV.

Mouth hunger is often an indication of the need for attention, affection, pain relief, or security. Being aware when this is actually what you crave, will allow you to give yourself the attention you need, instead of the food your body does not need or want at this moment.

Ideally, you will get in the habit of eating only when your awareness score is 5 or less. Try this for a week — even for a day. Awareness is always the first step. And don’t judge yourself when you resort to mouth hunger, we all do this on occasion. In fact, as always, make eating habit changes gradually. I say this all the time to my patients. Small steps are more sustainable.