One answer is to eat by using all 5 senses. Mindful eating is eating with all 5 senses-even one that historically gets us in trouble--sight.

You've heard expression-your eyes are bigger than your stomach.

No problem.

When you learn to feel your stomach, get connected to yourself and rely on your own body's feedback, it won't matter.

I often take a big plate of food, especially at a buffet (ugh!) or a social gathering if I am hungry. But because I have taught myself to eat mindfully and can now feel when I am full, I rarely eat it all. I always feel fully satisfied because I know that I can eat again whenever I want. I don't forbid myself to eat, so there is no power struggle around eating.

This mental shift frees me to say yes or no to food without guilt. It's a shift that may be difficult for you to make because of fear, because you haven't learned to trust yourself yet. It will come.

Eating right when you’re out of your comfort zone can actually be easier than when you are at home, so long as you think smart and plan ahead.

Getting in shape can be an arduous journey, and you should allow yourself to celebrate along way! However, celebrating doesn’t mean two helpings of dessert. Instead, focus on these simple tips to help you enjoy your dinners out on town without compromising your weight loss goals.

Tip 1: Daily Plan

Incorporate meals out like any others. Don’t skip meals beforehand, setting yourself up to be starving, then overeat. Plan. Don’t be afraid to call ahead and find out what specials are going to be and figure out a couple of choices, so that you don’t stress out when you arrive and order foods that are not best options for your diet.

If restaurant or event is going to serve you buffet-style, again, call ahead to plan. If that’s not an option, here are a couple ideas. First, ask someone with whom you’re comfortable sharing your dietary concerns to help you. Tell him or her what foods you can eat (or what you cannot eat) and ask person to fill a plate for you. Or second, walk up to buffet table(s) beforehand with no plate. Just take a casual stroll around and see which foods are being served. Then decide if you would like to ask someone else to place your selections on a plate for you or if you would prefer to get them yourself.

Tip 2: Slow and Steady

First of all, use manners and eat slowly. Not only will this help with your digestion, it slows your eating down so that you don’t “gulp” and be a chow-hound, eating everything in sight.

If out with others, remember you are also there for socializing, so talk between bites. Set your eating utensils down while you chew. Have a sip of water between bites. The goal is not to see how fast can you wolf down food while someone else is talking.

Tip 3: Avoid temptation