 Studies consistently show that mindful eating reduces your color can take by about 10%. You disconnect from your body signals when you're paying attention to something else. So you're going to receive the satisfaction signal later than you would if you were being mindful. Imagine a scenario where I take a client and I say to them, here's what we're going to do. We're going to have you eat 10% less calories a day. Let's start right there. We're going to take your calories and we're going to cut 10%. Or option two, I say, don't change anything about your diet. But when you eat, don't be on your phone. Don't watch TV. Don't be on your computer. Just pay attention to what you're doing with your food. Literally just be mindful while you eat. Both of them resulting in the same effect behavior change. But one of them is more likely to stick around. Studies will show between four to six pounds of weight loss in 12 weeks where people are told not to change anything just to do mindful eating.