Eat Slow, Lose Weight
It may sound too easy to be true, but even the most ancient texts that we’ve been able to translate describe how eating more slowly is a great way to lose and maintain a healthy weight. Today, scientists and medical professionals understand that eating more slowly triggers a number of beneficial reactions in the body, with the end result being the body slowly adjusting to a healthy weight.
Here are 4 few ways you can enjoy a healthier lifestyle by eating more slowly:
Schedule Longer Meal Times
Many of us today live in a hectic and fast-paced modern environment, and are used to gulping down drinks and “grabbing” a “quick bite” to eat in between other activities. When you begin to eat more slowly, meal times will last longer, so be sure to adjust your schedule accordingly. Instead of wolfing down a few bites during a 15-minute break period, try bringing a healthy lunch to work and savoring it slowly over the full hour break in the middle of your shift.
Scientists have studied the speed at which lifelong chopsticks users in Asia and other parts of the world eat in comparison to Americans and other westerners who use forks and knives. The results clearly showed that even “professional” chopsticks eaters consume their food more slowly. Beginners will find that concentrating on mastering the technique will help in eating more slowly as well. Once you become more proficient, you will see how chopsticks can only lift a small amount of food during each pass, giving you an extra opportunity to slow down as you eat.
If chopsticks are too difficult for you to master, or if you are finding their use frustrating, another option is to try using your fork, spoon, or knife in your non-dominant hand. By concentrating on lifting the fork or spoon to your mouth when using your non-dominant hand, you will be forced to slow down for every single bite.
Focus on the Food
Sometimes we’re so used to eating quickly that we are barely conscience of what foods we are putting in our bodies. Every time you eat, close your phone, computer, television, and shut off other distractions so that you can properly appreciate and enjoy every single bite. Lift the fork or spoon to your nose and give yourself time to identify and savor the complex aromas. Once the food is in your mouth, chew it slowly, giving your tongue time to experience and identify the ingredients. Not only will this help you lose weight but you’ll find yourself gaining greater satisfaction from your favorite foods.
Although you should always thoroughly chew and enjoy every meal slowly, that doesn’t mean that you should go for long periods without eating. After waking, and throughout the day, be sure to eat a meal or snack about every 2-3 hours. Of course, healthy food and beverage options in combination with a physical fitness regime will increase the weight loss effects of eating frequent meals more slowly.