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Leroy Ross
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Leroy Ross   My Press Releases

Learn How to Eat Slower Step by Step to Lose Weight

Published on 11/21/2013
For additional information  Click Here

Learn How to Eat Slower Step by Step to Lose Weight

If you’ve been trying to lose weight, you’ve probably heard advice about eating more
slowly. Reducing the pace can be difficult until you form new habits. These are steps
you can take to become a more leisurely diner.

Steps to Change Your Thinking

1. Find ways to relax. Wolfing down your food may be just one symptom of a
hectic lifestyle. Set aside time to unwind. Exercise regularly. Practice
meditation or get a massage.

2. Learn to recognize true hunger. One of the major advantages of eating less
quickly is that you give your body a chance to signal you when it’s full. The process
takes about 20 minutes.

3. Engage all your senses. Get absorbed in your soup. Notice all the scents, colors,
tastes, and textures.

4. Plan ahead. Having everything on hand for a stir fry beats ransacking the
kitchen after a long day at work to locate anything edible. You’ll feel more at
ease with meal preparation when you start out with everything you need. When
you’re more relaxed in preparing the meal, you’re also less stressed when
eating it.

Steps to Change Your Eating

1. Put your fork down. Place your fork or spoon back down on the table in between
each bite. All those additional seconds to retrieve your utensils add up.

2. Chew slowly. Chewing thoroughly is good for your digestion and waistline. You
may want to count or just wait until each mouthful is easy to swallow.

3. Serve small portions. Dish out one small serving at a time and keep the rest of
the food off the table. If you want to have seconds, you’ll have to get up and go
get them.

4. Drink more water. Fill a large water glass before each meal. Keep a pitcher on
the table. Sip between bites and between courses.

5. Snack between meals. It’s easier to dawdle over your plate when you already
feel full. Try eating something small every few hours.

6. Limit your menu. Buffets and tapas-style restaurants are popular because they
tend to make you eat more. While you’re learning to slow down, you may want
to restrict the number of different foods you eat at one time.

7. Pick foods that demand effort. Some foods require so much work that you’ll
probably fall asleep before you can overeat. Snack on whole nuts you have to
crack. Even pick up some pineapple or shrimp with shells.

8. Set a timer. Eventually you’ll be able to pace yourself naturally, but a timer can
be useful at first. Watching the seconds will teach you how to pause for 30
seconds between bites.

Steps to Change Your Environment

1. Set a gracious table at home. Candles, flowers, and cloth napkins will encourage
you to sit down and take your time. Turn off the TV and put on classical music or
mellow jazz.

2. Pick restaurants for ambience. When you go out, look for eateries with an
inviting atmosphere. You can find good options even if you’re on a budget. Skip
the fast food places and try a tea shop. Buy a sandwich at the hotel coffee shop
and loll around the lounge area.

3. Dress up. Similarly, sprucing yourself up can condition you to eat more slowly.
When you feel good about how you look, you’re less likely to overindulge.
4. Focus on conversation. Think of dining as a social experience. Get together with
friends for brunch or throw a cookout in your backyard. Pay attention to
offering hospitality to your guests. You’ll still enjoy your food, but your
company will be the main event.

Eating slowly is free, and it really does help you to lose weight. As you become more
mindful of your food, you’ll soon find that you love lingering over your meals.

Leroy Ross

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