We all breathed in our food when it comes to the table – now a leading health and wellness expert is warning that this could be the cause of those extra pounds.
A leading health and wellness doctor has revealed how eating more slowly can help you lose weight and keep the pounds off.
Dr. Vincent Candrawinata, founder of Renovatio, said the key is to eat less for the first 15 to 20 minutes of your meal so that your body has enough time to alert the brain that you are full.
“Our body is a complex machine and it can take some time for mechanical hormone signals from the stomach to reach the brain telling us that we are full,” he said.
“Eating too quickly not only means we continue to eat before our brain realizes we’re full, but it also causes blood sugar levels to fluctuate significantly, which can lead to insulin resistance.”
Dr. Candrawinata suggested five ways we can slow down our eating to shed the extra onerous weight.
- EXPERIENCE YOUR FOOD
Dr. Candrawinata challenged people to “enjoy” and “taste” the food by chewing each bite at least 30 times and experiencing the flavors of the meal.
Research has shown that people who chew food twice as long reduce their consumption by 15 percent.
PLACE YOUR CUTLERY BETWEEN BITES
Dropping your cutlery between bites gives you an activity and directs your focus.
- Sip on the water
Dehydration can masquerade as hunger, so having a drink between bites will not only stop you eating, but also fill you up.
He recommends drinking a glass of water before you finish eating.
- TALK MORE
Talking to people around you has been described as a “tactical game changer” because it is difficult to eat and speak at the same time.
- WORK FOR YOUR FOOD
Eat whole foods like whole grains, fresh fruits, and vegetables as food intake takes longer.
Dr. Candrawinata suggested using utensils that you normally wouldn’t use, such as chopsticks, to help you eat.
“People who eat with chopsticks often eat a lot less and feel full more quickly because chopsticks slow you down,” he said.
He added that people should take care of their overall health while looking to lose weight, including supporting the immune system with activated phenols and fish oil.