Trying to lose weight

People who take their time eating meals, rather than scarfing them down in a hurry, are less likely to become obese or develop metabolic syndrome — a group of conditions that raise a person’s risk of heart disease, diabetes and stroke

“Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome,

“When people eat fast they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance.”

Why would devouring your food make such a difference?

It takes about 20 minutes for signals from your stomach indicating that you’re full to reach your brain. If you’re speed-eating during that time, you’ll consume much more than someone who is eating slowly.

• As a basic guideline, take at least 15-20 minutes to eat a meal.

• Use toddler silverware or a salad fork, which will limit how much food you can scoop up. Chopsticks can also be good for this purpose.

• Use your non-dominant hand to hold the fork.

• Put down your fork between bites.

• Put away electronic devices and don’t watch TV when you eat — it’ll help you stay mindful and aware of how much you are putting in your mouth.

• Take a moment to eat with your eyes closed. Notice the taste, the temperature and the texture of your meal. You’ll eat less when you appreciate more.

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