Well this weeks tip...as I am noticing seem to be all my eating/exercise issues, is to slow down while eating. WHY??
Because:
it takes about 15-20 minutes for our brains to register that we’re full.
So if you're a speed eater, wolfing down bite after bite in rapid succession, you can pack in a lot of extra mouthfuls -- and calories -- during that lag time.
By slowing down, you give those natural signals of fullness a chance to register--so you can stop eating -- before you've polished off way more food than your body needs. Eating more slowly also allows you to savor the tastes, smells, and textures of your foods, which contribute to your sense of satisfaction.
Here are a couple of tips I found that I think could be useful...others that were just weird!!:
1 Put your fork or spoon down after every bite.
2 Swallow what is in your mouth before preparing the next bite. Many people are busy loading up their utensils while their mouth teeth are still chomping away.
3 Take a brief break for a minute once or twice during the meal. Talk, sip a beverage, or fold your hands in your lap.
4 I think talking more helps to break up the eating speed!
5 Dine -- don't just "inhale" your food.
6 When it's time to eat, do nothing but eat. Devote your full attention to the meal. Make it a habit to turn off the television and take the phone off the hook. If you're distracted by other activities, you may not notice how fast -- or how much -- you are eating.
7 Other dumb ones were play soft music, eat with chopsticks, etc...try them if you want though!
Anyways the whole point of slowing down the eating is to lower the amount of food you are ingesting and allowing your body to naturally regulate the intake. Your body tells you when you are full...it just takes time!
Lastly meal time should be fun; a great time to reflect on the day, chat with the kids, fight(yeah that was me growing up!). So one thing I am good at is MORE TALKING...LESS EATING!
Good luck this week! Hopefully week 4/5 will be kinder to us all on the scale than the last was!
Remember only 8 weeks left, 1/3 the way there...who will take the title as the BRAMHALL- BIGGEST LOSER!!
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I used to be a slow eater, until I became a Bramhall! Now, I sit and feed kids until my plate of food is cold then I scarf it really fast before someone needs me again.
ReplyDeleteI come from a long line of fast eaters. But, I am trying to slow down. It worked at Dinner Group last week!
ReplyDeleteLook Alison, I figured it out!! I can enter my own stuff but can't figure out how to get rid of the huge gap at the end of my section.
ReplyDelete