by Viance Nutrition
Good guys finish last, as the saying goes. How true, especially in the dining table! Eating slowly has become known as an effective way to lose weight. Many nutrition experts recommend it, many celebrities swear by it, and personally I believe it’s a great health practice.
According to several studies and clinical investigations, training yourself to eat at a slow pace gives your body additional time to assess the satiation level. This feeling of satisfaction is based mainly on whether the stomach is stretched enough to render it feeling “full” or satisfied. Nerve endings in the stomach send signals to the brain whenever the stomach pouch is extended, and these signals tell the brain that the digestive system is already loaded.
People who eat slowly tend to drink more water, according to a study reported by U.K.’s Daily Mail Online. The additional liquid intake may have caused the stomach to stretch further, making the person feel full early on in the meal.
Let me share with you five secrets on how you can maintain a snail’s pace whenever you eat.
1. Plan out your meal schedule and eating time.
A carefully planned meal should be your first priority. One of the worst enemies of eating slowly is time, because most of us have busy schedules. Delaying just a few minutes on a particular activity might lead you to rush your lunch and snacks.
2. Don’t starve yourself.
Unintentional starving or fasting will definitely derail your habits of eating slowly. If your stomach is already grumbling hours before the next meal, you may need to munch on something light. You may also try drinking water or juice, because it may just be thirst and not hunger.
Another secret to not starving your stomach? Eat smaller meals at increased frequency; say six light meals or snacks every 2 to 3 hours.
3. Choose high fiber foods.
Eating fiber will fill up your stomach fast, so make sure that you stock up your fridge with fiber-rich food. Remember that your plan is to feel full in less number of food portions at an extended length of time.
4. Put down the food (or your utensils) after every bite.
Normally, you would hold your sandwich and bite on it until it’s completely consumed. This time, put down the sandwich on a plate after biting. Grab the sandwich only after you have completely swallowed the food in your mouth.
The same can be done with food using utensils. After taking in a portion of salad into your mouth, take the fork out of your hand and down the plate.
5. Be mindful of your chews and gulps.
Have you noticed yourself being more conscious about your breathing when the doctor checks your respiratory rate? You should do the same with eating. For each portion of food that you take into your mouth, aim to chew each and every piece of food. Try to count the number of chews before you swallow the food. Being conscious of your eating habits will lead you to eat slower than usual.