Mindful Eating
The Rate the Taste Test is a simple technique that can help you conquer cravings, avoid overeating, become a more mindful eater, reduce stress, and change habits.
I learned the concept in a mindfulness-based Behavior Change Facilitation certification program run by Dr. Judson Brewer.
To refresh your memory (and your tastebuds), this is how it works:
- With every bite of food or sip of a drink, rate the taste from 1-10.
- With the first bite, rate the taste 1-10.
- With the second bite, rate the taste again, 1 out of 10.
- With each consecutive bite, continue to rate the taste, being honest about how satiating, flavourful, and rewarding it is by the end.
- Stop eating/drinking when the taste is no longer rewarding.
If you’re like most, you’ll realize that at some point through the cookie, it no longer tastes like a 10 out of 10. Maybe it’s more like a 5 out of 10. And who wants to eat something that is only a 5 out of 10?
So you’ve got to make a decision:
At what number on the scale do you stop eating or drinking?
Do you really want to eat something that tastes like a 3, 5, or even 7 out of 10? Or would you rather wait until another day when you appreciate it more and it tastes like an 8, 9 or 10 out of 10 again? Or maybe you just throw it out completely.
Full disclosure: I used to BINGE on ice cream when I had cravings and migraines. Back then, I would have kept eating it even if it was a 0/10!
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