Research shows that the faster you eat, the more opportunity you have to overeat. We actually shouldn’t need studies to tell us this—it should be common sense for most of us. But when you factor in the timing it takes your stomach to signal your brain that it’s full—20 minutes—then it make even more sense. If you seek nutrition counseling at a weight management center, one of the basic tents that your physician or nutritionist will share is to slow down so that you only eat until you’re full.
Here are some tips that should help you slow down your eating habits so that you can stick to a meal plan that’s healthy for life.
Take small bites. When you take large bites of your meal, you’re going to finish your meal faster and most likely still feel hungry. This could lead to you taking a second serving and ultimately overeat. Take your time to cut small bites as you go—don’t cut it all in advance, as it’s much easier that way to down it all faster.
Finish swallowing before you re-load. Take the time to stop yourself from loading your fork with the next bite until you’re finished with the one you’re chewing. Simple, but effective. Take it a step further by doing what our nutrition counseling center recommends: put your utensils or sandwich down in between each bite. This may not feel organic at first, but with time, you will get used to it and will see the difference in the amount you eat.
Sip water while you eat. Take sips of water often throughout your meal. This will slow you down and fill you up. Hydrate before, during and after your meal if you truly want to be healthy for life.
Up your fiber intake. Foods with high fiber content are nutrient-rich, and also take longer to eat and digest. Think about how much longer it takes you to chew crunchy fruits and veggies and you’ll realize how easily you can slow your entire meal.
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