If you’re looking for a simple way to lose weight without watching what you eat, consider slowing down during mealtime. According to research, people who shovel their food in are typically 18 pounds heavier than those who take their time. When it comes to losing weight, it really does pay to stop and smell the roses.
When you’re hungry it may be hard to take your time, but it’s a skill that’s well worth learning. The body’s mechanism that reports satisfaction takes a little time to report to the brain that you’re full and if you eat quickly, you may find that you’ve overeaten before your brain receives the news. How long does it take? Experts say that the feeling of fullness isn’t reported until food you’ve consumed starts to empty from the stomach; a process that can take 30 minutes or more.
While it’s good to take mom’s advice about chewing slowly and waiting between bites, here are a few more hints for slowing your mealtimes down that will help you lose weight, reduce indigestion and help you enjoy your food even more.
Mealtime Hints for Eating More Slowly
- Skip the finger foods. While it may be easier to grab your meals as you’re running out the door, sitting down and using the proper utensils will help you slow down. In fact, it’s estimated that using a knife and fork can slow your eating rate by up to 54 percent! While you’re at it, you may want to invest in smaller cutlery. Using a small spoon and fork increases the amount of time you need to eat one portion.
- Enjoy some background music. Creating a soothing atmosphere will allow your mind to relax and slow down, which results in the mindfulness that you want at mealtime. The point is to learn to really enjoy your food and to make an effort to focus all of your energies on enjoying what you eat.
- Don’t be stingy with your beverages. Many times we mistake thirst for hunger and we’re surprised to find that what we really needed all along was a big glass of water. Not only will water get you fuller at dinnertime, it’s a great habit to incorporate drinking before you eat. You may find that you’re not nearly as ravenous when you hit the dinner table after a drink.
- Bulk up your diet with fiber. Fiber is Mother Nature’s way of keeping you full for longer. It’s also wonderful for keeping your body regular and lowering your cholesterol level. Foods like vegetables, fruits, nuts and whole grains are tasty ways to get the fiber that many of us are deficient in.
If you’d like to learn more about nutrition, ask your chiropractic team for a few pointers. Your chiropractor is highly educated in many different areas, including proper nutrition. He or she would be happy to teach you how important food is for your overall health.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.