The habit of eating quickly can lead to disastrous results. The shades of taste will go unnoticed for you, the food swallowed in a hurry is less digestible, bringing problems with digestion. In addition, if you are struggling with excess weight or just preserving your figure, it is necessary to slow down the rate of food intake - so satiety will come faster, and the volume of food eaten will noticeably decrease.
Instructions
Step 1
Switch to fractional meals, reducing portions and shortening the intervals between meals. The hungrier you are, the faster you will eat, so sit down at the table without waiting for your head to start spinning. Do not read or watch TV while you eat - this way you will not even notice that you have eaten even more than you intended. Focus on the process, trying to enjoy every bite. Nutritionists disagree on which is more beneficial - to eat alone or, conversely, in a company. By adjusting to someone else's pace, people often eat faster than usual. At the same time, carried away by the conversation, many almost forget about their own plate. Decide what is more characteristic for you, and stick to the appropriate course of action.
Step 2
Choose small spoons and forks. Pay attention to the table setting - the more complex and sophisticated it is, the longer it will take for lunch or dinner. If the dish is intricately decorated, it will also be eaten by you vegetables, fruits), cut into small pieces - the finer the food is cut, the more time is spent on it. Do not bite off the bread from a whole slice, but break it off little by little. Chew food as long and thoroughly as possible - this is not only good for digestion, but also leads to faster satiety, and most importantly - seriously slows down the eating process.
Step 3
Do not eat if you are worried or upset about something - under stress, a person often swallows a much larger volume in a matter of minutes than usual, which does not benefit either digestion or appearance. Calm down, walk around, drink some water, and only then sit down at the table, trying to concentrate on what you are eating. So you will enjoy the process and collect your thoughts.
