part 3/6
3. Eat slowly.
I like to eat slowly. A meal takes thirty minutes or sometimes an hour.
This is a helpful habit if your want to lose weight. Because it takes about 20 minutes for your brain to register that you are full. That’s because the food has to reach the intestines before your body starts sending signals telling your brain that you feel full. By slowing down your eating your brain can stop you before you eat too much.
How to eat more slowly:
Eat before you get ridiculously hungry. If you’re really hungry it will be hard to eat slowly. The best way to avoid this is to not wait for too long but to eat when you feel just a little hungry. Or to have your meals at specified times during the day that you know from experience will be appropriate to avoid getting too hungry.
Put down your fork between the bites. Put down your fork and then chew. Then to pick up your fork again after you’ve swallowed, take another bite and repeat the process. I like this tip because it forces you to slow down.
Focus on the food and yourself. Not on what other people are doing. It’s easy to get drawn into someone else’s pace while eating (just like when driving or running). Be conscious of keeping your own pace instead of just unconsciously eating as fast as everyone around the table might do. Being aware of this challenge can help you. Being present throughout your meal can also be useful to keep a good pace and fully enjoy the food.
The rest of the article here:
http://www.positivityblog.com/index.php/2010/04/13/how-to-lose-weight/
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