With This Eating Trick, You Can Reduce Overeating, Digest Better And Lose Some Weight Without Doing Anything Different

segunda-feira, agosto 15, 2016

With This Eating Trick, You Can Reduce Overeating, Digest Better And Lose Some Weight Without Doing Anything Different

Could reducing overeating really be this simple? If you’re willing to spend 20 minutes on “eating”, you will soon enjoy better digestion, easier weight loss or maintenance, and greater satisfaction with our meals.

Eating slowly can actually help you save more time on improving overall health aspects though you might spend more time on eating. Do you think it is worth trying few times to see the results?

How can eating more slowly do all of that?

Lose weight

A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.

Enjoy your food

This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach. That’s math that works for me. And that argument aside, I think you are just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a gastronomic pleasure, not a thing you do rushed, between stressful events.

Better digestion

If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.

Less stress

Eating slowly, and paying attention to our eating, can be a great from of mindful exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try.

How “slow” is slow enough?

Set aside at east 20-30 minutes for each meal, just eat with no distractions like any “screens”. You might think that it is a waste of time to spend such a long time on just eating, given that you want to be productive and effective while eating. But you’re actually fueling your body to perform well later. That’s important.

In terms of optimal number of chews, most studies top out 40 chews per bite. But our tips is that it makes sense to not obsess over the number of chews, but simply chew until your food liquefies and loses all texture.

Get to try slow eating

Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
Use smaller plates or different utensils such as chopsticks.
If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.
Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner companions who hardly stop talking long enough to take a bite are often ideal for this.