ALL YOU Reality Checked Diet

Achieve weight loss with a 12-week plan that focuses on eating real, wholesome foods, plus healthy recipes and easy workouts.

WEEK 4: Real Meal Time

This week you'll learn the importance of mindful eating. Simply making time for meals and paying attention to how you eat can aid weight loss.

Realit checked diet

Most people eat on the run—which means they don’t pay attention to what (or how much) they’re eating. This week, instead of gulping down your meals while standing by the fridge, lounging on the couch or driving, make a point to sit down. The idea is to get into the habit of eating mindfully from a plate while sitting at a table—not in front of a television. Mindful eating can help you enjoy your food more, so you will eat less but still feel satisfied.

To practice mindful eating this week:

  • Turn off the television.
  • Listen to soothing background music to set a relaxed mood.
  • Eat from a plate while seated at a table.
  • Chew each bite at least 10 times. (Bonus: This also decreases bloating and helps digestion.)
  • Concentrate on the flavors and textures of each mouthful.
  • Eat with your non-dominant hand. (This automatically slows you down.)
  • Pay attention to your belly cues. Stop eating when you begin to feel your stomach distend.


This week's assignment: Try your new mindful eating habits with this week’s Real Food Recipes. Put a sign on your refrigerator that says: SIT DOWN, so you’ll remember to do just that when you eat—even if you’re munching a quick snack. Put another sign on your TV remote that says NO FOOD. That should remind you not to eat and watch television at the same time. While you are eating, focus on chewing, fully enjoying food flavors and textures, and your fullness cues.