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Slow down to lose weight

Here are some things that you may want to try to help you slow down when you are eating:

Concentrate on your food.  These days with deadlines looming, kids to shuttle around, and workouts to get through, it’s really easy to eat mindlessly. But eating should be like any other activity that’s important to you. It deserves your full attention. Some people recommend to meditate on your food. Consider it’s origins, textures, aromas. Feel it nourish your body and prepare it for the duties that you require of it. Being in touch with the food you eat can help you slow down and feel more satisfied after eating. Give it a shot.

Small portions. Everyone who is trying to lose weight knows about eating smaller portions to decrease their daily calorie counts. But if you’re trying to slow down the eating process, try going even smaller. Don’t force yourself to eat less, but do force yourself to get up from the table to get more food. The mere act of standing up and walking to the kitchen to serve yourself some more food will slow you down. It may even give your brain a chance to tell you to stop eating before you normally would.

Drink water in between bites.  We all know that filling our stomachs with things that don’t have any calories will help us to feel full. Many of us on diets drink extra water or eat extra fiber to in order to trick our stomachs. But drinking water can also help us to slow down. Take a bite, chew it up, swallow it down and THEN take a drink of water. Do that after each and every bite and you’ll definitely take longer to eat.

Eat foods that require work.  It’s real easy to stuff your face with chips, crackers, and cookies. They require almost no effort to eat, plus they taste awesome. But there are some foods that require some effort to eat which makes you eat slower. Pistachios, sunflower seed, artichokes, citrus fruits, and pomegranates are just a few foods that make you work to eat them, thus slowing you down.

Use small utensils.  It’s kind of funny, but it works. Try eating a bowl of oatmeal with a baby spoon and then eat the same amount with a regular spoon. I bet you the baby spoon took you twice as long to eat with. I wouldn’t recommend doing this at a fancy restaurant, but there’s no reason you couldn’t do it at home. Want to take it a step further? Eat your food with chopsticks.

For more tips on healthy weight loss

www.examiner.com/examiner/x-36062-Chicago-Nutrition-Examiner~y2010m2d15-Heart-healthy-food-swaps

http://www.examiner.com/examiner/x-36062-Chicago-Nutrition-Examiner~y2010m2d1-February-is-heart-health-month-Simple-steps-to-be-more-heart-healthy

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