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Learn how to stop snacking just because you’re tired, bored, or thirsty—or for any other reason besides nourishment.

Do you ever down a snack and feel zero satisfaction afterward? Or find yourself wanting to eat while staring off into space at work? Then there’s a good chance that you’ve eaten for a reason other than your body needing nourishment. “Hunger is your body’s fuel gauge,” says Michelle May, M.D., author of Eat What You Love, Love What You Eat and creator of the Am I Hungry? Mindful Eating Program. “The trick is to pay attention to the signals for hunger before you eat. It’s like checking your fuel gauge before getting off the highway for gas.” Here’s May’s step-by-step process for doing just that:

Pause Before You Eat
“The key is awareness,” says May. “When you feel like eating, always pause in that…

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