Slow down – you eat too fast

People who wolf down their food are more likely to be overweight and suffer from digestive problems. Here are tips on setting a healthier pace:

Stop eating before you feel full. It takes 15 to 20 minutes for your digestive system to tell your brain that you've had enough. If you keep eating until that feeling registers, you pack in lots of extra calories.

Turn utensils into allies. Make a habit of putting down your fork or spoon after each bite; don't pick it up again until you've swallowed.

Chew well. Take small bites of food and chew each one about four or five times before swallowing. Don't take the next bite until your mouth is empty.

Take breaks. Once or twice during a meal, stop eating for about a minute. Talk, drink some water and take note of how full you're getting.

Relax. Try to schedule mealtimes when you can sit down and not rush.

Concentrate on your meal. Distractions such as TV can keep you from noticing how quickly you're eating.

Try different dishes. If you have the same meals all the time, you're more likely to eat quickly and mindlessly.


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