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Something as simple as paying more attention to and enjoying your meals can certainly lead to big improvements not only in your eating habits, but also in your overall relationship with food. “Mindful eating is being aware of your food experience, including the tastes, smells, textures and feelings you have while eating,” says Darya Rose, Ph.D., author of Foodist.com and creator of Summer Tomato, one of TIME's 50 best websites. “It's incredibly powerful, since paying more attention to the sensory attributes of your food makes people enjoy it more, and also eat less of it.” Plus, there’s some science to back-up the efficacy of the practice too. One literature review from 2014 that evaluated 21 papers regarding the topic of mindfulness-based interventions for obesity-related eating behaviors found that such strategies are likely effective when it comes to “changing obesity-related eating behaviors, specifically binge eating, emotional eating and external eating.”