Eating slowly can help the stomach to digest foods and send messages to the brain that food is required have been fulfilled without needing eat too much. Here are 10 tips from Pamela Peeke, a fitness expert from WebMD site to help you start eating slowly and increase the enjoyment of eating, while reducing some weight your body:
1. Meditate at least 10 minutes per day. Begin the habit of slowing the mind, impulsive urge, and enjoy your presence. This is similar to the mental aerobics exercises. You train your mind to stay away from distractions around and watched his breath, and listen to your mind is full of peace.
2. Make the connection between emotions and eating. Prepare a small journal whose contents notes about what things that trigger you to overeat. This way, you will be better able to notice what and how your habits concerning food. As you already know these things for anything that would trigger your desire to overeat, then you will be able to neutralize this impulsive desire better.
3. Reduce distractions. Watching television, struggling with the computer, read, or drive while eating will divert your attention from food. Thus, the brain is difficult to receive a signal that the stomach is already feeling full. Indeed, in a fast-paced life of today, a little hard to not do two activities at the same time. However, Pamela suggested that we begin to learn and realize that this kind of lifestyle can be bad for our bodies and can increase body weight.
4. Distinguish between hunger because they have to eat to survive and excessive appetite. Actual hunger is a biological necessity of survival for life. However, there is also a sense of appetite that comes from the desire to taste the food or as a fugitive. When both can work in harmony, you’re lucky. For example, when you wake up feeling good and hungry because the last food you are eating into the stomach the night before at 8 o’clock, when she woke up that morning, you get to taste the foods that are healthy and nutritious. You really feel hungry (the sign, your belly ring) and you know what I want to eat (eg, oatmeal with banana slices). When your appetite began to wander alone is when you start to pile up extra calories.
5. Before you feed something into your mouth, you focus on the abdomen. Realize what you think that’s true, you feel hungry because the stomach is empty. We started to bribe, pay attention to what is perceived by your stomach as she began filling with food.
6. Try to act like people of Okinawa who always say “Hara Hachi bu” or mumble “I will only eat up to 80 percent full”. When you have doubts, chew your food slowly and eat from two-thirds of the contents of your plate. Make sure you do not fill your plate with the mounting portion. Controlling portion sizes can help you reduce your calorie intake.
7. Enjoy every bite. Take time to be more alert to the sensation of smell, taste, texture, and visual presentation of food presented in front of you.
8. Chewing and paused. When you bite of food, gigitlah slowly and give pause before the next bite of food pieces. We stopped it, enjoy your food and notice the sensation in the stomach.
Nine. Practice in a challenging situation. Quite amazing how a person, place, and other things we eat can affect speed. Conversation at meals, fast music, alcohol, large plate, and eat with friends at a restaurant can affect the speed at which we eat. Beware’ll like these challenges and proactively prepare to neutralize challenges to eat faster by increasing awareness and self keawasan.
10. Watch your weight. Try to do the tricks for a month earlier. If you do it correctly, then you will see that the weight you lose several pounds in a month.