Eating slowly

This fast-paced culture in which we live leaves very little room for taking time to smell the roses … or the cuisine.

As obesity rates sky rocket and dieting becomes a fad, we should stop to consider some of the natural methods of slimming down. How we eat impacts how we look just as much as what we eat, and prolonging our mealtime patterns is one method proven to fight fat gain.

Ann MacDonald, editor of the Harvard Mental Health Letter, explains the physiological effects of eating slowly. A filled stomach is not the only indicator that you are “full;” the brain receives signals from digestive hormones communicating your body’s satisfaction, whether you need to eat more or stop eating.

Pausing between bites
This will help you to slow down your dining. Talk with the people at your table after every other bite or sip your drink between bites of food.

Setting down your silverware
Simply setting your silverware down can also help you resist shoveling. Taking the time to set down your fork, chew your food and then pick up your fork again will slow down the eating process significantly. Practicing this method takes considerable concentration, but it is certain to keep you eating at a slow and steady pace.

Savor the taste of your food
Try mixing up flavors by biting into different dishes instead of focusing on one dish at a time. Eat a chicken nugget, next a scoop of peas, and then a slice of apple. Make your mind and taste buds focus on each separate entrée, savoring the flavor of each bite.

Taking smaller bites and chewing slowly
This method forces you to devote more time and energy to chewing than scooping. As food travels to your stomach and then to your small intestine, chemicals are released to your brain that signal how much more you can consume without overeating. Several seconds pass before food reaches your stomach, so the slower you eat, the fuller you’ll get without eating more than your stomach can hold.

Use chopsticks
Believe it or not, eating with chopsticks can reduce your chances of overindulging. Chopsticks constrain you to smaller bites and cause you to focus more on picking up your food than shoveling it in, resulting in a slower eating process and a healthier you.

Moral of the story: Pay attention to what you’re eating and how you’re eating it. Avoid mindless eating! Being conscientious of how the food on your plate and the fork in your hand are affecting your body plays a vital role in forming health-promoting habits.