Finding time to eat our meals throughout our work day is starting to become a struggle to try fit in. Which means that we are eating our food too fast for our bodies to digest them properly. Your stomach actually takes about 20 minutes to “figure out” that it’s full, so in terms of weight loss, slow eaters consume less food because the stomach has enough time to communicate with the brain that it’s full? 

Just think about it:

Have you ever felt hungry and then just remembered that you just ate?

If you are one of these people, than you are one of millions who suffer from “fast-eating syndrome.” While eating quickly might prevent you being late to an important meeting or coming back on shift on time, it certainly won’t do much to prevent putting on unnecessary weight. Just by eating slowly you may consume fewer calories and stay fuller longer than those who eat quickly.

So, the quicker we eat, the less time we give our bodies to register fullness. As a result we end up eating way more than we should be, which can lead to excess body fat storage or weight gain. Bottom line, the slower we eat, the more time we give our body to feel satisfied.

5 tips to a slimmer waist:

1) Portion Control: With less food in front of you, the chances of over-eating are reduced, even if you race through the meal.

2)Eat every 2-3 hours: Eating smaller meals more frequently throughout the day can reduce overload on your digestive system, and regulate better energy usage form food more effectually.

3) Drink between bites: take sips of water throughout the meal to naturally help slow your fork action.

4) Chew food: Pace yourself by taking at least 10-20 chews before you swallow.

5) Focus on the food: Put down your phone and close your computer for just 20 minutes while eating. This may be all it takes for your body to recognize its hunger-fighting hormones are kicking in.

Written by Denis Reynor (ICON Health Club Personal Trainer)

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