The foundational skill of the TAME Your Appetite program (and the MB-EAT research upon which it is based) is meditation.
Mindful eating is a non-diet approach that allows you to eat whatever you want, whenever you want, as long as you are hungry and your food serves you well.
When we eat mindfully, we naturally eat slower, and when we eat slower, it takes more time; therefore, we do more chewing.
By giving thanks, we become more aware of the food we are about to eat. When we are aware, we taste more, get more satisfaction, and often eat less. Let the feelings of gratitude fill you up, and then notice if feeling grateful affects your eating.
Mindfulness is like Election Day, because with mindfulness we get to choose too. We choose where to put our attention. We choose to follow our breath or our thoughts. We choose to eat mindfully or mindlessly.