Karen's Blogs

Blogs are brief, to-the-point, conversational, and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life. Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

How to Make Better Eating Decisions


Becoming a more intuitive eater is neither magic nor mystery. When I think about how I learned to become one, I can break down some of the steps and practices I continue to use (though more instinctively and unconsciously now). Here they are:

  1. Tune out everyone but yourself. It doesn’t matter that Uncle Jerry cooked your favorite dessert if you’re full or not in the mood for it. It doesn’t matter if your friends all order fries and you want a baked potato or if they all decide upon salads and you want lasagna. When you’re at a restaurant, stop asking people what they’re planning to order. Why do you even do that: curiosity, for ideas about choices or because you want to eat something similar to them? Pretty much everything you need to know about ordering is on the menu or through asking waitstaff.
  2. Tune into yourself. Ask yourself how hungry you are. Or how full. Maybe you came from a late work meeting where food was served and though it’s dinner time, you’re not very hungry. Sit quietly and ask yourself what you’re in the mood for: something light or heavy, bland or spicy, chewy or something that will go down easy. Consider what foods you’ve consumed during the day and what you might be eating later.Don’t feel pressured to order quickly. Take your time.
  3. Remain mindful. Make a point of staying connected to your appetite while you’re eating. The two biggest problems I see in dysregulated eating are disconnection from appetite and recognizing but over-riding it. Taste your food as if it were your last meal. Maybe it’ll be more delicious than you expected and you’ll savor every mouthful. Or maybe it won’t be as tasty as you’d hoped and you’ll be less interested in it than you thought you’d be. 
  4. It’s okay to be full or satisfied. If you don’t know the difference, read my blog on what each means. Most dysregulated eaters fight the feeling of no longer being hungry or that food flavor has peaked. They view these internal states as downers. Really? These signals are saying that your appetite system is regulating itself very nicely, thank you. Recognizing that you’re full or satisfied is a positive, not a negative thing. It means the meal’s done and it’s time to move on.

When you read the above points, pay attention to how you feel. Are you anxious about focusing on yourself and not checking out what other people are eating? Do you have difficulty connecting or staying connected to your appetite? Do you feel unhappy when you’re full or satisfied because it means it’s time to stop eating? Practice the above behaviors and you’ll have a far better chance at becoming a “normal” eater.




Do Affirmations Really Work
Seeing is Believing

By accepting you will be accessing a service provided by a third-party external to https://www.karenrkoenig.com/

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.