Eating Slowly Encourages Weight Loss

According to a study published by the Journal of the Academy of Nutrition and Dietetics, eating slowly reduces our hunger levels and helps us eat less. Dr. Pinto of the Center for Medical Weight Loss suggests 5 tips to slow down while eating – and I agree with each one! Try these guidelines and see if they work for you!

  1. Eat regularly – Schedule meals within 4 hours of each other. When we are not famished at mealtime, it is easier for us to focus on our food and savor the flavors.
  2. Sit down – Sitting down while eating helps us keep track of the amount of food we eat, as opposed to when grazing throughout the day or eating ‘on the go.’
  3. Turn off the TV – Eating with the distraction of television promotes overeating because we are not paying attention to the amount of food we ingest.
  4. Put the utensil down after each bite – This is a good trick to help us eat slowly and chew our food thoroughly. It also gives the brain more time to signal that the body is full.
  5. Eat on a smaller plate – Doing this helps us eat less food and gives us the satisfaction of cleaning our plates!

If you have any questions or would like to see me for a weight loss consultation, call my office at 330-847-6220.

- Zach Veres, D.O.

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