- increasing your enjoyment of food
- improving your digestion
- helping you better absorb nutrients
- making you feel calmer and more in control
- reducing your levels of stress
Chew more. Count how many times you normally chew a bite of food, then double that amount. You may be surprised at how little you usually chew.
Set your utensils down. Putting down your fork between bites of food will help you eat more slowly and savour each bite.
Eat foods that need chewing. Focus on fibrous foods that require a lot of chewing, such as vegetables, fruits, and nuts. Fibre can also promote weight loss.
Drink water. Make sure to drink plenty of water or other zero-calorie beverages with your meals.
Use a timer. Set your kitchen timer for 20 minutes and do your best not to finish before the buzzer goes off. Aim for a slow, consistent pace throughout the meal.
Turn off your screens. Try to avoid electronic devices, such as television and smartphones, while eating.
Take deep breaths. If you begin to eat too quickly, take some deep breaths. This will help you refocus and get back on track.
Practice mindful eating. Mindful eating techniques help you pay more attention to what you’re eating and gain control of your cravings.
Be patient. Change takes time, as it takes about 66 days for a new behaviour to become a habit.
All the best Jan