Eat Slow to Eat Less
7 Ways to Eat Slow - to help eat less and enjoy more
Eating slowly is a smart technique to help people lose weight. A recent US study of 30 women showed that eating slowly helped them to reduce food intake by around 275 kilojoules (66 cals) at each meal without any suffering and maximized their food satisfaction scores.
Research shows it takes 15 or 20 minutes for your stomach to signal your brain that it's FULL, so this technique prevents you overeating without realizing it. It's simple. Here's how to practice it:
1. Sit down to eat and focus on the food in front of you - your goal is to savour each mouthful aiming to ‘extract' the maximum flavour and satisfaction.
2. Eat with a fork and knife, not your fingers. Cut your food into small bite size pieces.
3. Put the fork and knife down between each bite. Have a pause halfway through the meal and ask yourself: "How full am I now or do I need to eat more?".
4. Take small bites and chew well. Aim to chew each mouthful at least 5 times before you swallow.
5. While you're retraining yourself, don't eat in front of TV or while you read. It becomes ‘mindless eating' and you don't remember what you've eaten.
6. Don't eat while you walk or shop.
7. If you have to eat at your desk at work, clear aside a small spot and have your food there, keeping a distance from your computer or paperwork.
Slow eating is one way you can take a stand against life in the fast lane. It will make you feel less stressed, more relaxed and more in tune with your body. So make your next meal a slow meal and begin to enjoy life again and lose weight at the same time!!
Eating slowly is a smart technique to help people lose weight. A recent US study of 30 women showed that eating slowly helped them to reduce food intake by around 275 kilojoules (66 cals) at each meal without any suffering and maximized their food satisfaction scores.
Research shows it takes 15 or 20 minutes for your stomach to signal your brain that it's FULL, so this technique prevents you overeating without realizing it. It's simple. Here's how to practice it:
1. Sit down to eat and focus on the food in front of you - your goal is to savour each mouthful aiming to ‘extract' the maximum flavour and satisfaction.
2. Eat with a fork and knife, not your fingers. Cut your food into small bite size pieces.
3. Put the fork and knife down between each bite. Have a pause halfway through the meal and ask yourself: "How full am I now or do I need to eat more?".
4. Take small bites and chew well. Aim to chew each mouthful at least 5 times before you swallow.
5. While you're retraining yourself, don't eat in front of TV or while you read. It becomes ‘mindless eating' and you don't remember what you've eaten.
6. Don't eat while you walk or shop.
7. If you have to eat at your desk at work, clear aside a small spot and have your food there, keeping a distance from your computer or paperwork.
Slow eating is one way you can take a stand against life in the fast lane. It will make you feel less stressed, more relaxed and more in tune with your body. So make your next meal a slow meal and begin to enjoy life again and lose weight at the same time!!
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