Many of us have done it. We are running late and rush out of the house eating breakfast as we go.

It doesn’t seem like such a big deal. However, eating on the run could be costing you your healthy habits and lead to weight gain.

Studies have shown that people who eat while moving around are more likely to consume more than they should during that meal and later in the day.

The consequences are worse, even, than people who eat while distracted by television or something similar.

Calorie consumption isn’t the only thing to consider when talking about being hungry or feeling full. Equally important is to be conscious of what we are actually eating.

When we eat mindlessly, distracted from the food we are putting into our mouths, our body doesn’t register it as having been eaten.

Our busy lives and overwhelming schedules do not always allow for hourlong meals three times a day but healthy habits are easier to form than we think.

Preparing pre-portioned foods and scheduling — even ten minutes — for a bite can help you avoid overeating.

Sometimes, in between clients, I will shove down a sandwich or a protein shake. However, I won’t feel mentally fulfilled because I did not take a moment for my brain to realise that I am fulfilling my hunger with an actual meal.

Even taking a moment to sit in my van and eat slower helps me feel mentally and physically satisfied. This can also lead to less frequent snacking.

We have to start training our brain to recognise that it is having a meal and that there is something to focus on.

Try taking a couple minutes — sit down even if it is only for five or ten minutes — so that your brain can consciously recognise and register that you are actually eating a meal.

So take a moment and savour that delicious salad! You’ve probably earned that much needed break!

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife