How To Lose Weight Slowly
The strains of modern-day living coupled with hectic schedules have left us with literally no time for anything. Not even to eat leisurely. With this mismanaged lifestyle, we gobble food and chow down too many calories before realizing we’ve eaten enough, which subsequently leads to a stressful, unhealthy living.
As per a study conducted on 4, 000 middle-aged adults, people who described themselves as fast eaters were found to be heavier and had gained the most bodyweight since age 20. In fact, people who eat quickly are up to 115% more likely to be obese than those who eat slowly and mindfully.
So, if you’re trying to lose weight, this study reveals that you not only need to focus on what you eat but also how you eat.
What Are The Best Ways To Lose Weight Slowly?
Slow and mindful eating helps lose weight in several ways. First of all, eating slowly increases the release of fullness hormones. As the name implies, these hormones make you feel full, thereby reducing appetite and decreasing the amount of food consumed during the meal.
This fullness factor is often missed when you gulp the food. Moreover, there are high chances of overeating when you eat at a faster pace, as the stomach doesn’t get adequate time to send signals to the brain that it is full.
Secondly, eating slowly promotes thorough chewing, which can help reduce calorie intake and lose weight. As per a study, the average calorie intake dropped by 9.5% when people chewed 1.5 times more than the usual rate and nearly 15% when they chewed twice the normal rate.
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Your food intake is primarily controlled by hormones. When you eat food, your stomach releases fullness hormones like leptin while also suppressing the hunger hormone called ghrelin. These hormones signal the brain that you have eaten enough food. This reduces your appetite by making you feel full and helps you stop overeating. This process takes around 20 – 30 minutes, so you should take at least 20 minutes to finish your entire meal.
You must also consider the time you chew your food. According to a study, chewing each bite for 30 seconds can help decrease unhealthy snacking between the meals – but also reduces satiety. Surely you must avoid that to enjoy your meal. So, you should chew every bite for 10 and 15 seconds before swallowing it. In short, chew well before swallowing it.
It’s pretty challenging to eat slowly when you’re starving. So, try to eat on a regular schedule and have healthy snacks in between meals.
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Start chewing each bite of food for at least 10 – 15 seconds before swallowing it. The ultimate goal is to allow the body to generate fullness hormones. For that to happen, you ought to consume your food at a leisurely pace.
It’s easy to shovel your food when you have a spoon in your hand. Try putting it down between each bite to help yourself eat more slowly and savor each bite.
Fibrous foods, such as vegetables, fruits, and nuts, require a lot of chewing and helps you eat slowly. Also, fiber can promote weight loss.
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Set a timer for 20 minutes and try not to finish your meal before the bell goes off. Maintain a slow, consistent pace throughout the meal.
Try to eat your meal with minimal distractions. Using a smartphone or watching TV while eating will increase your food intake as you won’t pay attention as to how much you are eating.
Diet plays a vital role in weight loss. However, if you’re focusing on slow and mindful eating, adding some physical activities can support your weight loss goal. App sets up reminders and ensures your weight loss goals are on the track like never before.In episode 515 of The Half Size Me™ Show, Heather talks with Sherie about why losing weight slowly is so important, plus
How To Eat Slower| Benefits Of Eating Slowly
Do you want to get support and connection at a price you can afford? Then check out the Half Size Me Community here: https:///joinAbout Half Size Me
The Half Size Me™ Show is a weekly podcast. It will inspire and motivate you no matter where you are in your weight loss journey. Whether you’re just getting started losing weight or having worked on your health and wellness for years, this show is for you!
The Half Size Me Show is hosted by Heather Robertson, who lost 170 pounds over a period of about 5 years. Heather did it by learning new eating habits, getting regular exercise, and changing her mindset. On her popular weekly podcast, The Half Size Me Show, Heather shares her own lessons and struggles with you, and she shows you how to handle the real challenge of any weight loss journey… weight maintenance.
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Be sure to subscribe to The Half Size Me Show and join Heather every week as she shares information, inspiration, coaching, and conversations with REAL people who’ve learned weight loss isn’t only about losing pounds, it’s about finding yourself.
Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on is for informational and inspirational purposes only.
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