Day 2: Pause for 30 seconds
In addition to focusing on your level of satisfaction, today you'll be asking yourself, "What am I really hungry for?" Recognize that moderate hunger is good, a signal that you need something. But before grabbing that bag of chips, candy bar or brownie, take a moment to listen to both your body and your emotions. Is your stomach hungry, or is something else going on?

Impose a 30-second pause before jumping for a snack. If the hunger is really physical, ask yourself what would hit the spot. Something salty, sweet, crunchy? Find the food that matches this desire closest (it may be what your body needs most) and eat only until you've satisfied the hunger. If you opt for sweets, eat just two cookies or two bites of the candy bar. Then ask yourself: "Do I really want more?"

If your "hunger" isn't physical, note your emotional state. Are you bored? Depressed? Stressed? These are common triggers for overeating. "Too often, we believe that food is the answer to everything," says Alice Rosen, M.S.Ed., L.M.H.C., a psychotherapist in the Boston area specializing in body image. "We need to ask ourselves, 'What do I need?' " If you're hungry for company, or comfort, see if you can find ways to feed those needs that don't involve eating.

Checklist
1. When the impulse to eat struck, did you stop for 30 seconds to ask, "What do I need?" YES/NO
2. Did you determine whether the hunger was really physical? YES/NO

If you answered yes to both questions, you're on your way to recognizing true hunger, a valuable habit for both your physical and emotional well-being.
If you answered no to one or both questions, give yourself another chance. (Be kind to yourself; this stuff takes practice.) When you can answer yes to these questions, go on to day 3.