One of the most common things I hear from the women in my program, For The Last Time, is this:
“I just feel out of control around food.”
This might look like:
- Eating way past fullness
- Grabbing multiple bites while cooking a meal
- Snacking at night before bed
- Feeling like it’s hard to stop eating once you start
And then the inevitable spiral into the belief that it’s just a lack of willpower keeping them from their weightloss goals.
But that couldn’t be further from the truth.
Instead, it’s a lack of awareness.
The majority of women are just eating automatically throughout the day without even realizing it.
But a handful of crackers while making dinner and a bite of something from the kids’ plate always adds up.
This is why I teach my clients to start noticing something we call BLTs — bites, licks, and tastes.
These are the little eating moments that happen outside of planned meals.
They shouldn’t be deemed as “bad,” but they often happen without awareness.
And awareness is where change begins.
When you start paying attention to these moments, a few powerful things happen:
- You notice patterns.
- You start making intentional choices instead of automatic ones.
- You regain a real sense of control around food.
The goal with noticing BLTs is simply learning to pause and notice.
Because once you see what’s happening, you can start deciding what you actually want to do instead of feeling like food decisions are just happening to you.
Your Next Step Toward More Awareness Around Food
Learning to notice bites, licks, and tastes (BLTs) is one of the first foundational steps in building awareness around eating. When you start paying attention to these small moments, you begin to understand your patterns and make more intentional choices instead of feeling like food decisions are happening automatically.
This awareness is where sustainable weight loss really begins.
Inside the Freedom Formula, I help women practice skills like this in everyday life.
You can learn how to notice these patterns, plan ahead, and navigate everyday eating situations without relying on strict diets or starting over every Monday.
We work through how much to eat, how to include foods you enjoy, and how to build habits that help you respond to your body with intention.
If you’re ready to move beyond temporary solutions and start building awareness and habits that support lasting change, the Freedom Formula is a great place to start.
