Eating more slowly can make a whale of a difference in staying slim, because the faster we eat, the more likely we are to overeat.
According to Real Age............
To avoid eating too much -- and earning a bigger pants size -- try this mealtime trick: Spend at least 30 minutes enjoying your food.
Research shows that scarfing down food as if every meal were your last actually reduces levels of key appetite-controlling hormones -- the ones that normally keep you feeling full and satisfied and tell you when to put down that fork.
Slower = Slimmer
In the study, lucky volunteers were served about 2 1/2 scoops of ice cream -- twice. On one day, they wolfed down the treat in 5 minutes flat. Then, on another day, they lingered over the bowl for a full half hour. Blood tests showed that slow eating increased levels of two appetite-lowering chemicals (peptide YY and glucagon-like peptide-1) by 25 to 30 percent. And these satisfaction hormones stayed high for the next 2 1/2 hours.
"I'm full" hormones are released by special cells in your gastrointestinal tract. Eating stimulates them, but scientists aren't yet sure why a leisurely meal boosts output and a quick meal stunts it. And you shouldn't wait for the answer. Start harnessing your satisfaction levels now with a lazy, leisurely approach to breakfast, lunch, and dinner. Here are a few more tips on eating less but feeling more satisfied:
- Veggie-cize your meals. Adding veggies adds bulk but few calories. Watch this video to find out how generous portions of delicious vegetables let you eat more but weigh less.
- Focus on your food. Paying attention to every bit helps you eat less. Here's how to use mindful eating and make the most of every mouthful.
- Treat yourself to an appetizer. A healthy pre-meal nosh helps turn hunger off.