Four tricks to slow down your meals

Are you guilty of the gulp-and-run as you go about your day cramming as much as possible into 24 hours? You might feel efficient but the behavior has an unpleasant consequence. “When people spend less time chewing food, they tend to eat more of it,” says Kathleen Melanson, associate professor of nutrition science at the University of Rhode Island. Which is a polite way to say, slow down or plan on gaining weight. As Kathleen tells us, our mouths are directly connected with the pleasure centers of the brain (tell us about it!)—and because the faster you eat, the less time your brain has to compute that you’re full before you’ve gone ahead and taken another bite or three. But don’t just take our word for it. Research, including that done by our friend Kathleen, shows that slower eaters tend to have a lower body weight, while faster eating rates are associated with higher BMIs. We know to put down our forks between bites and to chew everything 30 times (but sorry, on a no-mush diet). Here, a few new tips worth trying:
Use chopsticks instead of a fork—even if you aren’t eating Asian.

• Try shifting your utensil to your opposite hand.

• Match the pace of your slowest-eating friend.

• Try to identify the herbs or spices in your food. You’ll enjoy it more!
  •  Try Sensa. Sensa is a sprinkle-on weight loss system that’s designed to help the body feel fuller faster. Because you have to re-sprinkle Sensa for each layer of food you consume, you’ll take more time to eat, plus you’ll have the added diet benefit of Sensa’s clinically-proven weight loss results
—Kathleen researches metabolism, body weight regulation, and disease prevention at the University of Rhode Island.

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