In order to get to mindful eating, we must understand what causes mindless eating. And the experts will tell you it's not all your fault. Our environment, it seems, includes a lot of triggers that encourage us to eat more and continue to nibble even through we're not hungry anymore.

For example:

• Plate size — we dish out 25% more food when using bigger plates
• Television — watch TV while eating and expect to eat 40% more food
• Proximity — the closer the snack, the more likely you'll reach for it; and we'll eat 20% more when serving containers are on the dinner table
• Labels — we eat more of something labeled "low fat" (even though we may not like the taste)
• Choice — we eat more when faced with a lot of choices, such as at a buffet

All of these can lead to mindless eating. Most of us know what that's like. Have you ever wondered how you managed to finish an entire bag of potato chips even though you've eaten a healthy dinner?

But by practicing mindful eating, you'll find that you may eat less, enjoy what you're eating more and help keep unwanted pounds from creeping up. You may also find that you feel better about yourself because of your newfound willpower — even though willpower has little to do with mindful eating.

Listen to this audio and learn how to go from mindless to mindful with just a few tricks.

More help with mindful eating

• To learn more about portion sizes, read Everyday portion control
• Looking for healthy snacks to satisfy a craving? Check out Smart snacking made easy and try the interactive Craving satisfier
• Try keeping a food diary to track your progress.
• Learn other great dining out tricks without sabotaging your healthy habits.
• If you're an emotional eater, or think you're one, follow the advice found in Put a stop to emotional eating — for good!
• To help relax before eating, try this deep breathing exercise or this 5-minute stress buster.
• To learn more about meditation, follow this audio exercise on simple meditation.