5 Strategies to Eat Slower and Lose Weight

15

When you’re trying to lose weight, it’s helpful to track calories and macros and use tools like measuring cups and food scales. While these strategies work well, they can work even better when combined with the body’s own internal hunger and fullness cues.

“Until about the age of 5, humans retain the body’s internal ability to sense hunger and fullness,” explains Christen Cupples Cooper, RD, founding director of the nutrition dietetics program at Pace University. In other words, we are born with the ability to eat when we’re hungry and stop when we’re full. But because we’re constantly surrounded by food (much of it ultra-processed and hyperpalatable), we tend to lose our ability to eat just what we need, which can make weight loss more difficult.

Working to connect to that internal sense of hunger and satiety can amp up weight loss results. “Making an effort to eat more slowly can help us regain and utilize our internal cues,” says Cooper. “When we eat slowly, we have the chance to appreciate flavors, textures and colors. Most importantly, since it takes about 20 minutes for our stomachs to register as ‘full,’ we have time to let our bodies tell us when enough is enough.” That means a lower chance of overeating and a higher likelihood of feeling satiated with a smaller portion.

To eat more slowly, take advantage of these five strategies:

1-EAT WITH INTENTION

Mindful eating” has become a buzzword, but here’s what it really means: “When you take a bite of food, think about how it tastes, what it’s texture feels like in your mouth, where it could have been grown and how it nourishes the body,” suggests Cooper. By taking the time to notice as much as you can about what you’re eating, you’ll almost inevitably slow down.

2-TAKE SMALL BREAKS

Instead of going straight from one bite to the next, try to space them out as much as you can. “Take sips of water every few minutes during the meal,” suggests Diana Gariglio-Clelland, a RD at Balance One. Not only will this slow your eating, but being adequately hydrated also contributes to the feeling of satiety. “The feeling of being thirsty can sometimes mask itself as hunger,” she adds.

Another option: “Set your utensils down a few minutes after starting a meal and give yourself a chance to sit back and relax,” says Gariglio-Clelland. The simple act of putting your fork down can remind you not to rush.

 

3-ADD MORE WHOLE FOODS TO YOUR PLATE

You may have noticed how it takes much longer to eat a massive salad compared to a bag of chips or a plate of fries. “The more processed a food item, the less chewing is typically involved,” explains Joanna Foley, RD. “Focus on foods that require more chewing such as fruits, vegetables, nuts and lean proteins.” Not only are these foods easier to eat slowly, but they’re also more likely to help you achieve the results you’re after.

4-ENGAGE IN CONVERSATION

If you’re eating with other people, use conversation as a way to slow your eating. “We have lost the art of conversing with loved ones over our meals,” Cooper points out. Rather than watching TV or reading emails on your phone, “aim to eat meals with others and enjoy conversation as a way to pause and savor both the good company and good food.”

5-PRACTICE GRATITUDE

“Many of us roll our eyes at saying grace, but there is something to be said for pausing and being grateful that we have access to nourishing food,” notes Cooper. “Millions of people don’t have access to healthy food and that number is much higher in the developing world. As you eat, be mindful of how important food is to our physical and mental health and a happy, healthy life.”

15 Comments
  1. ??????????????? ????????? says

    I wanted to send you one very little observation to finally say thanks the moment again for these gorgeous methods you’ve provided in this article. It is really shockingly open-handed of you to give freely all that a few individuals might have offered for sale for an e-book to help make some money for themselves, mostly now that you might have done it in case you desired. These pointers as well acted to become a good way to realize that other people online have similar desire much like my personal own to understand more in regard to this condition. Certainly there are lots of more pleasant periods in the future for individuals who scan through your blog.

  2. ???? ???? ??????? ?????? says

    Absolutely composed written content, Really enjoyed examining.

  3. ??? ??? says

    I will right away grab your rss as I can not find your e-mail subscription link or e-newsletter service. Do you’ve any? Please let me know so that I could subscribe. Thanks.

  4. ??? says

    Thanks for the guidelines shared on your own blog. Yet another thing I would like to talk about is that weight reduction is not supposed to be about going on a celebrity diet and trying to lose as much weight as you can in a few months. The most effective way to lose weight naturally is by getting it slowly and gradually and following some basic guidelines which can provide help to make the most from the attempt to lose weight. You may recognize and already be following a few of these tips, however reinforcing awareness never hurts.

  5. ??? says

    Hi my loved one! I wish to say that this post is amazing, great written and include almost all significant infos. I would like to see more posts like this .

  6. ?????? says

    One thing I want to touch upon is that weightloss routine fast can be carried out by the suitable diet and exercise. An individual’s size not simply affects appearance, but also the overall quality of life. Self-esteem, melancholy, health risks, plus physical capabilities are influenced in extra weight. It is possible to just make everything right and at the same time having a gain. If this happens, a condition may be the offender. While an excessive amount food and never enough physical exercise are usually accountable, common health concerns and trusted prescriptions can easily greatly add to size. Many thanks for your post in this article.

  7. ????? ?? says

    I am not sure where you’re getting your info, but good topic. I needs to spend some time learning more or understanding more. Thanks for magnificent information I was looking for this info for my mission.

  8. ????? says

    Thanks for helping out, great info .

  9. ????? says

    I’m not sure where you’re getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for fantastic information I was looking for this information for my mission.

  10. ??????? says

    Wow! Thank you! I always wanted to write on my website something like that. Can I implement a fragment of your post to my blog?

  11. ????? says

    You are a very intelligent individual!

  12. ????? ??? says

    You made some decent factors there. I looked on the web for the problem and located most individuals will associate with along with your website.

  13. ????? ??????? ????? 100 says

    Thank you for the sensible critique. Me & my neighbor were just preparing to do some research about this. We got a grab a book from our local library but I think I learned more from this post. I am very glad to see such fantastic info being shared freely out there.

  14. ?????? ????????????? says

    I don’t even know how I ended up here, but I thought this post was good. I do not know who you are but certainly you’re going to a famous blogger if you aren’t already 😉 Cheers!

  15. baccarat says

    Best what world can have , is Girls !

Leave A Reply

Your email address will not be published.

Do NOT follow this link or you will be banned from the site!