The 'freshman 15'. Sometimes it affects more than freshman. Many of the residents at our apartments in Blacksburg, VA are on a quest to lose some weight. Unfortunately, our brains know when we are full after our stomachs do, so sometimes many of us…just keep eating. In fact, it takes 20 minutes for the stomach to send the ‘full’ signals to the brain. This is one of the reasons for weight gain.
A key to eating less is to eat more slowly. This is often easier said than done. Here are some tips to slow down when eating:
- Eat foods in a shell. Foods that come in a shell take longer to eat and give your stomach more time to process what’s coming in. Volunteers who ate pistachios in a shell ate 41% fewer calories compared to those who consumed shelled pistachios, and they felt just as satisfied after their snack.
- Put down your fork and knife after every bite. The key is to chew and swallow before taking the next bite. Do it enough and it will become a habit and slow your eating pace.
- Try chopsticks. You’ll need to first cut your food into bite-size portions, but it’s worth the extra effort. Being less talented with chopsticks than with a fork, you’ll take in food more slowly.
- Think soup. Soups take longer to eat and help us feel fuller. A study found that people eat fewer calories on the days they eat soup compared to when they eat only solid foods.
- Practice mindful eating. Eat meals without distractions like a newspaper, television, or work, so you can focus on the taste, texture, and smell of the food. Registering the will help you eat less.
Ideas from Boston.com