Slow and Mindful Eating: A Good Start to Weight Loss
Recent research suggests people who eat slowly tend to consume fewer calories and stay fuller longer than those who eat quickly. The simple reason behind that is stomach takes a few minutes to register that its full. Moreover, slow eating gives time to satiety hormones to produce their effect resulting in less eating. In nutshell, the quicker we eat, the less time we give our bodies to register fullness.
Here are some top strategies to slow eating pace:
- Portion control:
- With less food in front of you, the chances of over-eating are reduced. Try to arrange your plate in kitchen only. This helps in preventing overeating.
- Eat every 2-3 hours:
- Develop the habit of taking small, frequent meals as it helps to boost your metabolism. We at our centre ensures to
- Chew food adequately and repeatedly:
- Pace yourself by taking at least 10-20 chews before you swallow.
- Concentrate on the food:
- Avoid things like laptop, phones etc. which distracts your attention and unknowingly indulges you in overeating. This may be all it takes for your body to recognize its hunger-fighting hormones are kicking in.
- Severely obese, consider bariatric surgery:
- Bariatric surgery too helps in slowing down your eating. It is simply because whatever procedure we choose, the size of stomach is reduced resulting in restriction to the amount of food you can eat at one time. You will experience fullness quicker and be forced to slow down.
- Relax before you eat
- Before you have your next meal, look at it, smell it, think about it, take a few deep breaths and try to relax. Work on developing a different habit that allows you to slow down. It does make a difference.