5种吃较慢和减肥的策略

When you’retrying to lose weight, it’s helpful to轨道卡路里andmacrosand use tools likemeasuring cupsandfood scales。尽管这些策略效果很好，但它们与身体合并时可以更好地工作internal hunger and fullness cues。

“Until about the age of 5, humans retain the body’s internal ability to sense hunger and fullness,” explains Christen Cupples Cooper, RD, founding director of the nutrition dietetics program at Pace University. In other words, we are born with the ability to eat when we’re hungry and stop when we’re full. But because we’re constantly surrounded by food (much of itultra-processedand hyperpalatable), we tend to lose our ability to eat just what we need, which can make weight loss more difficult.

Working to connect to that internal sense of hunger and satiety can放大器增加减肥狗万体育买球万博彩票下载安卓结果。“Making an effort toeat more slowlycan help us regain and utilize our internal cues,” says Cooper. “When we eat slowly, we have the chance to appreciate flavors, textures and colors. Most importantly, since it takes about 20 minutes for our stomachs to register as ‘full,’ we have time to let our bodies tell us when enough is enough.” That means a lower chance of overeating and a higher likelihood of feeling satiated with a smaller portion.

To eat more slowly, take advantage of these five strategies:

“Mindful eating” has become a buzzword, but here’s what it really means: “When you take a bite of food, think about how it tastes, what it’s texture feels like in your mouth, where it could have been grown and how it nourishes the body,” suggests Cooper. By taking the time to notice as much as you can about what you’re eating, you’ll almost inevitably slow down.

而不是直接从一个咬人到另一个咬人，而是尝试尽可能多地将它们置于。“拿喝水every few minutes during the meal,” suggests Diana Gariglio-Clelland, a RD atBalance One。Not only will this slow your eating, but beingadequately hydrated也有助于饱腹感。她补充说：“口渴的感觉有时会掩盖自己的饥饿感。”

Another option: “Set your utensils down a few minutes after starting a meal and give yourself a chance to sit back and relax,” says Gariglio-Clelland. The simple act of putting your fork down can remind you not to rush.

You may have noticed how it takes much longer to eat a massive salad compared to a bag of chips or a plate of fries. “The more processed a food item, the less chewing is typically involved,” explainsJoanna Foley, RD. “Focus on foods that require more chewing such as fruits, vegetables, nuts and瘦蛋白。” Not only are these foods easier to eat slowly, but they’re also more likely to help you achieve the results you’re after.

If you’re eating with other people, use conversation as a way to slow your eating. “We have lost the art of conversing with loved ones over our meals,” Cooper points out. Rather than watching TV or reading emails on your phone, “aim to eat meals with others and enjoy conversation as a way to pause and savor both the good company and good food.”

库珀指出：“我们中的许多人对恩典说，但是要暂停和感激我们可以获得滋养食物，有话要说。”“数以百万计的人无法获得健康食品，而且在发展中国家中，这个数字要高得多。当您吃饭时，请注意食物对我们的重要性身体的andmental healthand a happy, healthy life.”