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]

One Week Will Change Your Eating Habits


Here’s a 7-day plan to connect with your appetite and emotions. For one week, follow the guidelines below to learn and practice a different aspect of connecting to yourself. Each day you’ll have one experience to focus on for that whole day. If you like what you learn in a week, try it for another. It will help move you closer to “normal” eating.

Day 1: How do I feel in my body? Don’t critique your body. Just neutrally notice how you feel in it. Which parts move well and which don’t? Connect to your body, observing how it feels sitting, standing, walking, dancing, resting. Stay away from the mirror. Repeat, stay away from the mirror. You’re seeking a view from the inside out, not the outside in.

Day 2: How hungry am I? When you think you want food, note your hunger level using a 0 (none) to 10 (very) scale without judgment. If you’re not well tuned in to hunger, this is a great opportunity (for one day) to focus on your what hunger feels like. Simply notice fluctuations and subtle gradations on the continuum from not hungry to famished.

Day 3: What food do I crave? Pay attention to what you want to eat without judging your desires. Notice if cravings come from your head, mouth, belly or just seeing food; how long cravings last; which ones comes back and which ones go and stay away. 

Day 4: When do I want to eat? Just staying curious, notice when you want food. Identify the time of day and what you’re doing. Seek out patterns, as in you want food when you’re tired, busy, or have nothing to do. You’re not looking for what you’re experiencing emotionally as much as patterns that have to do with circumstance and appetite.

Day 5: What are you experiencing emotionally when you desire food? With neutrality, identify your emotions when you think you want food. Be as emotion specific as you can be, not simply happy, sad or pissed. Dig deep for the hurt under anger and find the word or words that describe exactly what you’re feeling.

Day 6: Am I eating with awareness? Savor every food interaction, even just a bit of this or a mouthful of that. Pay total attention to taste and texture. Chew a lot and let food sit on your tongue. Without judging, notice how taste ebbs and flows—and eventually decreases the longer you’re eating a food. Find the sweet spot when flavor peaks.

Day 7: When am I full or satisfied when eating? Notice when you’re full (quantity) or satisfied (quality). Where in your body does this information come from? Observe thoughts and feelings that come up when you’re full or satisfied. Simply sit with the experience of having eaten enough and enjoyed food. 

That’s it. That’s all there is to it. Stop pushing yourself to change and, instead, heighten your self-awareness. Leave being judgy out of the process and aim for curiosity and reflection. If the week’s experience is helpful, do it for another. What do you have to lose?




New You, New Thoughts
First Decide How You Want to Feel

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.