If you want to lose weight, you can achieve this by eating more slowly and thinking better about what you eat. Recent research has shown that our brains need time to realize that we are no longer hungry. If you eat very fast, your brain may not be able to register that you have already eaten, and it is possible that you end up eating too much. Many studies have shown that slower and more conscious eating can help you to eat less, so you keep control over your weight. Make a habit of some simple ways you can force yourself to eat more slowly during meals, so that you can better control your weight.
Take 20 to 30 minutes for each meal. Research has shown that if you take 20 to 30 minutes before your meal, you will probably eat less. Hormones that are separated from your intestinal tract have the time to send signals to your brain, a signal of beginning satiety or a feeling of satiety.
(1) If you are a fast eater, you can probably benefit from the extra time you take for each meal. You may find that when you eat more slowly, you will feel more satisfied.
(2) Put your fork next to your plate after every bite. This allows you to force yourself to eat more slowly and take time more slowly.
(3) Talk to friends or relatives when you eat. Instead of concentrating on eating the meal, you should talk to friends and family. The conversation you have with others will ensure that you eat less quickly.
Eat Smaller Quantities
It often happens that we take large quantities on our fork and then have the next bite on our fork before we have our mouth empty. This means you eat a lot faster and you also eat larger quantities at a time.
(i) Take smaller snacks when you eat. Pay attention to the amount of food you take on your fork. Try to reduce the amount by one half.
(ii) You should also ensure that you chew well. This will also force you to eat more slowly. In addition, when you chew quietly, the food will have more flavor, so you can enjoy it more.
Drink Water with Food
Drinking water while eating can have a variety of benefits for the time it takes to eat and the size of your stomach.
(i) If you put your fork down after every bite to force yourself to eat more slowly, take a sip of water in between.
(ii) The more water you drink during the meal, the more you will feel full thanks to drinking that contains no calories.
(iii) An additional advantage is that the more you drink with each meal, the more water you consume during the day. This will make it easier to drink the desired eight to thirteen glasses of water per day.
Stop eating when you feel full. One thing that slow food can help you understand is the difference between saturated and full sitting. This is also called “intuitive eating”; you listen to your body and eat when you are hungry and stop when you feel full. This can help you lose weight.
(A) If you eat more slowly, you will probably eat lesser amounts in total. This is possible because your brain and intestines communicate with each other when you have received enough nutrition to be satiated. If you eat very fast, you are more likely to continue eating until you are actually full.
(B) Stop eating when you feel full, rather than stopping when you are full. With this you can prevent you from ingesting unnecessary calories.
(C) A feeling of satiety is perceptible when you have no appetite, you lose your appetite or when you know that after a few bites you will be really full.
If you are really full, you may feel bloated, full of feeling. Try to avoid reaching this point as much as possible.
Do not Let Yourself be Distracted
In addition to forcing yourself to eat more slowly, you must ensure that you are not distracted. Objects that can provide distraction must therefore be temporarily removed. This allows you to concentrate better and focus on how fast you eat and what you eat.
(A) As with slow food, studies have shown that when you are distracted, you may end up eating more. This could ensure that you arrive in the long term.
(B) Try to spend 20 to 30 minutes on your meal without being distracted. Temporarily switch off telephones, laptops, computers and televisions.
Eating Slowly Benefits
Avoid feeling hungry before you start a meal. If you have tried to force yourself to eat more slowly, you may find that when you are really hungry or hungry, it can be a lot harder to eat slowly. Avoid feeling hungry, so slower food will be easier to handle.
(A) Learn to recognize the signals that may indicate hunger. If you start getting grumpy, dizzy or slightly nauseous when you are hungry, consider these symptoms. Such symptoms indicate an immediate need for nutrition to avoid eating too much during your next meal.
(B) Also pay attention to the times you eat. For example, if your lunch is around noon, but your dinner is not until 7.30 pm, you will probably not be able to bridge this period without feeling hungry.
(C) Feel free to take a snack or small meal between meals that require a lot of time. You have to do this to keep your feeling of hunger under control.
Be Aware of what you Eat
Many people switch to autopilot while eating their meals. If you do not pay attention to what you eat, but grab your food and simply work inwards, it will be difficult to lose weight.
Eating on autopilot and not paying attention to what you eat can make you eat too much and will not feel satiated afterwards. Your brain has never received the signal that you ate.
Try to avoid eating in the car and in front of the television. These types of distractions can make you more difficult to concentrate.
You have to force yourself to focus on your meal. Think about the taste of the food. Ask yourself the following questions: How is the texture? What taste do I taste? What feeling does this food give me?