Difference between revisions of "Eat Slowly to Avoid Overeating"
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| − | + | The concept of eating slowly as a means to avoid overeating is based on the simple fact that your brain needs about 20 minutes to get the "signal" that you are not [[Know You're Hungry (and Avoid Eating when You're Not)|hungry]] anymore and that you can stop eating.<ref name="WebMD">http://www.webmd.com/food-recipes/healthy-eating-recognizing-your-hunger-signals#</ref> Our body needs time for the digestive and hormonal processes to take place at a point or phase far along enough to generate the "satisfied signal". Prior to the invention of convenience food, more chewing and slower eating was normal and therefore people were likely to reach the 20 minute natural stopping signal without having to be conscious of slowing down. However, given our fast food culture, this set point is often missed because the meal is well and truly over before reaching it! | |
Eating slowly can help you to better understand your real hunger signals and can help you to recognize reasons for faster eating, such as emotions or simply liking the taste of a food. However, eating slowly is not a decision that you make on the spur of the moment; rather, it's a habit that you'll need to persevere with and acquire with practice. | Eating slowly can help you to better understand your real hunger signals and can help you to recognize reasons for faster eating, such as emotions or simply liking the taste of a food. However, eating slowly is not a decision that you make on the spur of the moment; rather, it's a habit that you'll need to persevere with and acquire with practice. | ||
[[Category:Diet & Lifestyle]] | [[Category:Diet & Lifestyle]] | ||
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== Steps == | == Steps == | ||
#Reprogram your mind. Do not even attempt to acquire the habit of eating slowly before mentally rehearsing it in your mind for at least 21 days. [[Relax|Relax]] and use your imagination to create mental images, virtual pleasant experiences that your brain will register and remember. As part of this visualization process, imagine yourself lean and fit and: | #Reprogram your mind. Do not even attempt to acquire the habit of eating slowly before mentally rehearsing it in your mind for at least 21 days. [[Relax|Relax]] and use your imagination to create mental images, virtual pleasant experiences that your brain will register and remember. As part of this visualization process, imagine yourself lean and fit and: | ||
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#*If you're still feeling hungry after eating slowly, you might have [[Get More Vitamin D|nutritional deficiencies]] or an illness; there may also be continuing underlying psychological problems. It is wise to speak to your doctor about this if it's still the case for you. | #*If you're still feeling hungry after eating slowly, you might have [[Get More Vitamin D|nutritional deficiencies]] or an illness; there may also be continuing underlying psychological problems. It is wise to speak to your doctor about this if it's still the case for you. | ||
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== Tips == | == Tips == | ||
