How you chew your food can go a long way to helping you control the amount of food you eat. Busy lifestyles often result in eating foods of lower nutritional value while you are on the go, which has consequences in terms of your weight. Observing some simple eating rules can help you chew your food more effectively and lose weight.
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The problem with the way most people chew their food is that it is done too fast. According to the Health Link BC website, it takes up to 20 minutes for your brain to get the signal that your stomach is full. During that 20-minute period, it is easy to consume portions you don’t need. Westchester University of Pennsylvania suggests chewing your food 30 to 50 times per mouthful. This will help slow you down, and mix the food thoroughly with saliva to help digestion. Also be sure to swallow what is in your mouth before taking another mouthful.
Modifying your portion sizes will help support your efforts to chew your foods more slowly. According to the National Center for Chronic Disease Prevention, people will consume more food at a sitting if the size of the portion is larger. Using smaller plates, so the plate still seems full, or just adding less to the plate, may help you eat less. Portion control is also helpful if you don’t feel comfortable leaving food on the plate.
Distraction while eating can disrupt your digestion just as stress can, says the University of Minnesota. Distractions include driving, television or anything else that may take your mind away from eating. Mindful eating is about savoring your food and eating slowly without distraction. When you eat mindfully, you will be able to recognize when you are starting to get full so you can stop before you overeat. Setting your fork down between mouthfuls of food is another way to slow down your eating.
By chewing your food 30 to 50 times and eating mindfully, you should consume less food on a daily basis, which would result in fewer calories being taken in, possibly causing you to lose weight.
In between your mindfully eaten meals, try not to let yourself get to the point where you are ravenous. Always eat something when you first start to feel hungry, to keep any extreme hunger at bay. When you do eat, aim for being satisfied, but never stuffed.