Content

• To step
• Part 1 of 3: Eat slowly
• Part 2 of 3: Eat consciously
• Part 3 of 3: Support weight loss
• Warnings

If you want to lose weight, you can achieve this by eating more slowly and thinking more about what you eat. Recent research has shown that our brains need time to realize that we are no longer hungry. When you eat very quickly, your brain may not be able to register that you have already eaten, and this may cause you to end up eating too much. Many studies have shown that eating more slowly and more consciously can help you eat less, keeping you in control of your weight. Make a habit of some simple ways you can force yourself to eat more slowly at mealtimes so that you can better control your weight.

To step

Part 1 of 3: Eat slowly

1. Allow 20 to 30 minutes for each meal. Research has shown that if you take 20 to 30 minutes for your meal, you are likely to eat less. Hormones that are secreted from your intestinal tract have time to send signals to your brain, a signal of starting satiety or a feeling of satiety.
   • If you're a fast eater, you can probably take advantage of the extra time you take for each meal. You may find that when you eat more slowly, you will feel more fulfilled.
   • Place your fork next to your plate after every bite.This allows you to force yourself to eat more slowly and take your time more slowly.
   • Talk to friends or family members when you eat. Rather than focusing on eating the meal, talk to friends and family. The conversation you have with others will make you eat less quickly.
2. Eat smaller amounts. It often happens that we take large quantities on our fork and then have the next bite on our fork before we empty our mouth. This means you eat a lot faster and you also eat larger amounts at a time.
   • Take smaller bites when you eat. Pay attention to the amount of food you eat. Try to reduce the amount by half.
   • You should also make sure that you chew well. This will also force you to eat more slowly. In addition, when you chew slowly, the food will have more flavor, so you can enjoy it more.
3. Drink water with a meal. Drinking water with a meal can have a variety of benefits for the time it takes to eat and the size of your belly.
   • If you put your fork down after every bite to force yourself to slow down, take a sip of water in between.
   • The more water you drink during a meal, the more you will feel full thanks to a calorie-free drink.
   • An added benefit is that the more you drink with each meal, the more water you consume throughout the day. This will make it easier to drink the desired eight to thirteen glasses of water per day.

Part 2 of 3: Eat consciously

1. Stop eating when you feel full. One thing that can help you understand slowly is the difference between being full and being full. This is also called “intuitive eating”; you listen to your body and eat when you feel hungry and stop when you feel full. This can help you lose weight.
   • When you eat more slowly, you are likely to eat fewer amounts in total. This is possible because your brain and intestines communicate with each other when you have received enough nutrition to be satisfied. If you eat very quickly, you are more likely to continue eating until you are actually full.
   • Stop eating when you feel full instead of stopping when you are full. This can prevent you from consuming unnecessary calories.
   • A feeling of satiety is noticeable when you no longer feel hungry, lose your appetite or when you know that after a few bites you will be really full.
   • If you are really full, you may feel bloated, full. Try to avoid reaching this point as much as possible.
2. Do not let yourself be distracted. In addition to forcing yourself to slow down, make sure you don't get distracted. Objects that can cause distraction should therefore be temporarily removed. This allows you to better concentrate and focus on how fast you eat and what you eat.
   • As with eating slowly, studies have shown that when you're distracted, you may end up eating more. This could cause you to gain weight in the long run.
   • Try to spend 20 to 30 minutes on your meal without being distracted. Temporarily turn off phones, laptops, computers, and televisions.
3. Avoid feeling hungry before starting a meal. If you've been trying to force yourself to slow down, you may find that when you're really hungry or hungry, it can be a lot more difficult to eat slowly. Avoid a hungry feeling, so that eating more slowly will make it easier for you.
   • Learn to recognize the signs of hunger. If you start to feel cranky, dizzy, or slightly nauseous when you're hungry, keep these symptoms in mind. Such symptoms indicate an immediate need for nutrition to avoid overeating at your next meal.
   • Also pay attention to the times when you eat. For example, if your lunch is around noon, but your dinner isn't until 7:30 pm, you probably won't be able to bridge this period without feeling hungry.
   • Feel free to have a snack or small meal between meals with a lot of time in between. You should do this to control your hunger.
4. Be aware of what you eat. Many people switch to autopilot while eating their meals. If you don't pay attention to what you eat, but grab your food and simply eat it in, it will be difficult to lose weight.
   • Eating on autopilot and not paying attention to what you eat can cause you to overeat and not feel full afterward. Your brain never received the signal that you ate.
   • Try to avoid eating in the car and in front of the television. These types of distractions can make it harder for you to concentrate.
   • You have to force yourself to focus on your meal. Think about the taste of the food. Ask yourself the following questions: How is the texture? Which flavors do I taste? How does this food make me feel?

Part 3 of 3: Support weight loss

1. Get plenty of physical activity. Diet plays a huge role when it comes to weight loss. However, if you only focus on eating slowly and thoughtfully, adding physical activity can contribute to weight loss.
   • Most health professionals recommend at least 150 minutes of light intensity physical activity per week.
   • You could also increase physical activity to 300 minutes per week. With a greater amount of physical activity, you may notice greater weight loss.
   • Also try adding in one or two days of strength training so you can work on each major muscle groups. Resistance training ties in well with strength training.
2. Be aware of your diet. Even when you are eating slowly and possibly eating less, it is still important to eat a balanced diet. This will help you lose weight.
   • Eating a balanced diet rich in lean proteins, fruits, vegetables and whole grains in addition to eating slowly can help you lose weight.
   • Eat appropriate portions of all foods from the “Wheel of Five” throughout the day. In addition to this, you should choose a varied diet from each slice.
   • Follow the recommended sizes for each serving. Stick to the following guidelines: 85 to 110 grams of lean protein, half a cup of fruit, one cup of vegetables and two cups of leafy greens, and half a cup of grains.
3. Limit the consumption of high-calorie foods and foods high in fat and sugar. Even small portions of high-calorie foods (such as fast foods and sweets) will not help you lose weight. Such foods ensure that you consume calories but will not feel full. Remember that it is better to eat nutritious and low-calorie foods.
   • However, you don't have to avoid such foods completely - especially if they are your favorite foods - but you should limit their consumption to reduce the number of calories you consume.
   • Beware of foods with a high fat content such as: fried foods, fast foods, fatty cuts of meat and processed meats.
   • Also watch out for foods high in calories and added sugars such as: soft drinks, sweets, cookies, pastries, ice cream and other desserts.

Warnings

• Always discuss your situation with a health professional before embarking on a new diet. This is to rule out whether there are any risks associated with the diet. Your doctor will be able to determine if the particular diet is right for you and is safe for you.