Eat More Slowly And Lose Weight With These Tips

    

     A USA Today article from October 2011 pointed out that researchers from the University of Rhode Island recently concluded that people who eat slowly tend to consume fewer calories and weigh less than those who eat more quickly. So slow it down. “Eating slower allows fullness and enjoyment to register in the brain before too much food is consumed, ”  says researcher Kathleen Melanson. So eating more slowly is important to not over eating.  Here are some ways to slow it down.

1. Eat with your non-dominant hand. You will be a little less adept at this and will naturally be more mindful of your eating.

2. Eat using chop sticks. Unless you are already a pro this can be a slower way to eat and a fun new experience.

3. Practice mindful eating (see Deprivation Isn’t Sexy for details). Become meditative in your eating experiences learning to savor each bite, take notice of flavor, texture, and experience.

4. Eat with friends. Chatting between bites slows down the process and allows you to spend more time at the table with less food intake. Try to choose friends who are not fast eaters or overeaters.

5. Cut your food into smaller bites, chewing each bite well and really savoring the experience. Make sure you have chewed and swallowed completely before moving on to the next bite.

6. Set a timer for 20 minutes and work to make the dining experience last throughout the entire time set. “”If you are eating for 20 minutes at 100 calories a minute, that’s a lot. But if you are eating for 20 minutes at 20 calories a minute, that’s not a lot, and it gives your body time to realize it’s full.”  According  Mireille Guiliano, author of French Women Don’t Get Fat , 20 minutes is the time required for the brain to interpret the satiety signal and know that you are full and satisfied.

7. Eat fiber rich foods like apples, pears, carrots, broccoli and air-popped popcorn. Not only are these very filling but they can take more time to chew.

8. Take a drink of water between each bite. This will not only slow down the process, it will help make sure you are hydrated, and help you feel more full.

9. Put down utensils between bites to make sure you are concentrating on savoring each taste. This will automatically signal you to slow down and you will have to take the time and attention to pick up the utensils to start again.

10. Count as you chew each bite at least 15 times.

11. Eat in the dark or with eyes closed. Food takes on a whole new level of experience when you deprive your sense of sight.

12. Serve yourself only a very small portion. This way you will have to take the time to get up and serve yourself more before moving on and will be less tempted to rush through the bites on your plate.

13. Concentrate on proper etiquite. With your attention on proper behaviors slowing down will naturally result.

14. Set the mood with slow music. The music will set the pace for your fork.

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