Slow down. You may have heard that before, but we are saying it in the context of your meals. Eating slowly is a smart approach, as you eat less, without feeling deprived. It takes about 20 minutes for your body to realize it is full, and for your brain to receive satiety signals. If you eat too quickly, you end up over eating and may feel bloated.
There are several benefits of eating slowly-
• It helps you enjoy every bite of your food. You can enjoy the meal fully- the smell, the flavor, and the texture.
• It helps in reducing appetite. Gradually, as you make slow eating a part of your lifestyle, your body will start to feel full after about 15 to 20 minutes, and you will eat less.
• Slow eating is good for digestion. As you chew more, it becomes easier for your body to break down the food and absorb the necessary nutrients.
• The obvious benefit is that of weight control. As you eat less and chew more, your calorie intake reduces. Over time, it can help you lose weight.
How to eat slowly-
Eating slowly is a practice that is developed over time. It is a lifestyle change and the following steps can be taken to get started. Eat slowly for your healthy Heart.
• Chew more
According to the experts, you should chew soft foods 5-10 times. For foods like vegetables, you should chew around 30 times before you swallow. This simple act of chewing can reduce calorie intake and improve digestion.
• Avoid the television
It has been proved that people tend to eat more when they are absorbed in watching TV during the meal.
• Drink water
Another way to slow down is to increase your water intake during meals. As you have to set down your spoon or fork, it helps in slow eating. In addition, water helps you feel full.
• Go for smaller portions
Take smaller portions to enjoy every bite of your meal, and eat less. A clean plate signals the brain that the meal is finished.