According to a recent study published in the Journal of Appetite which observed that when eating, 35 chews reduced to 10 chews per mouthful, the calorie intake is reduced while still leaving you feeling equally full. Additionally published in Australian Yoga Journal, when you chew food faster you may not really have a chance to enjoy its full sensory potential.
Besides, consider that it takes at least 30 minutes for your stomach to signal your brain that you are full. So if you eat too quickly, chances are that you will end up eating too much. More than you actually need.
Tips on how to master the art of slow eating:
- Cut your food into small pieces and take the time to chew each one of them. This will not only help you enjoy the food, but will aid digestion.
- Eat at a dining table and avoid distractions like phone, TV or books. If you focus on distractions, you tend to eat more without realizing it.
- Take small bites at a time so that you can enjoy your meal, its texture and flavour, making it a fulfilling experience.
Say No To Super-Sized Portions:
A common perception is – more food, more value for money. This is exactly what junk food outlets focus on, you temporarily feel satisfied without realizing your waistline is getting bigger. The problem is that most foods that come as single serving are actually multiple of a serving. Here are some tips for portion control.
- Do not eat straight from the packet; use a plate so you can see the portion you are eatting.
- Take note of the serving size on the package, so that you can buy accordingly.
- Don not try to finish all your leftovers; they should be refrigerated for future consumption or thrown out.
- Use smaller plates, so you will eat less.
Avoid Comfort Eating:
We all resort to giving ourselves a treat every time we feel depressed, angry or anxious. This is known as comfort eating and should be avoided. This is how you can make it work:
- To comfort your stress level, resort to non-food items such as chatting with a friend, taking a walk, having a hot bath or just watching a good movie.
- Taking note of the number of calories that you take in with each serve.
Sedentary Lifestyle Leads To Obesity
If you are stuck behind a desk at work, it’s time you get some physical activity, consider:
- Taking frequent breaks
- Walk to your co-workers desk instead of e-mailing them
- Stand up to take any phone calls or arrange short standing meetings
- Take the stairs instead of the elevator
Weekends Can Be Enjoyed With Less Food
Now some tips on how you can eat less on weekends:
- Stick to a food schedule or try to divert your attention from food with shopping or socializing
- Plan ahead and don’t stock your fridge with unhealthy foods. Instead, try to replace them with healthy choices
- Get active by meeting a friend and taking a walk together
- Join a gym and start working with a personal fitness trainer
Not Getting Enough Sleep Can Ruin Your Diet
Not getting enough sleep can mess up your hormone level that tell you when you’re hungry and when you are full. So it’s very important to get enough sleep to stay healthy.