|
SLOW DOWN!!!! AND ENJOY YOUR FOOD MORE
It’s easy to overeat when eating too fast. There are thousands of taste detectors on each taste bud that are stimulated upon eating and send sensory signals to the brain. If a person eats too quickly, there is reduced stimulation of these taste detectors, minimal satisfaction, and subsequently, the possibility to eat a larger quantity. Chewing releases the aromas in food and therefore heightens the pleasure that is gained from it. The smell of food accounts for about 50% of the initial satisfaction from eating. The nose and taste buds work together. Focus on the first three bites. Taste buds become increasingly desensitized with each subsequent bite.
When food reaches our stomach, it takes 20 minutes to tell our brain its filling up, so slow down!!!
The following are methods slow down the pace of eating, focus more on chewing, enjoy the food more, and ultimately eat less:
1. Drink water before starting and between bites.
2. Thoroughly chew and swallow everything in your mouth before taking the next bite.
3. Place your fork or spoon down between bites, or place your sandwich down between bites.
4. Play relaxing music in the background while eating.
5. Cut food into smaller portions.
6. Use a teaspoon instead of a tablespoon for soup, cereal etc.
7. Hold your utensil with your non-dominant hand.
8. Don’t let fast eaters speed you up.
9. Always be sitting when eating.
10. Try to concentrate more on eating. Less reading or watching TV.
11. Take a break in the middle of the meal; set your silverware down and start up a conversation, refill everyone’s water
glasses, etc.
|
