Chew your food slowly
Chewing increases blood flow to the stomach and can increase the
number of calories burnt whilst you’re actually eating, research
People who chew their food more slowly and take smaller bites
consumed nearly 100 fewer calories than those who wolfed down
their meal. Plus, they were less hungry an hour later, a 2013 study
“Remember that chewing is the first step in digestion,” Freer points
out, “and slowing down the time it takes to eat allows fullness
signals to reach the brain (helping to avoid that ‘over-stuffed’
feeling you sometimes can get after rushing a meal too quickly),”
the Nourish and Glow: The 10 Day Plan author explained.
Keep a food diary
“Start a journal and note down what you ate, why, how it made you
feel and how hungry you were on it on a hunger scale of 1
(ravenous) and 10 (not hungry at all),” advises Pandora Symes
holistic nutritionist and founder of Rooted London .
“To understand your relationship with food, you have to connect
with it and seeing it on paper allows exactly this,” she told The
Identify what you’re hungry for
It’s imperative to understand where pangs of hunger come from in
order to achieve a good relationship with food, Symes explains.
This way of thinking can be particularly helpful when it comes to
mindless snacking, she says.
“The 4pm slump when you reach for the chocolate bar – are you
really hungry for this, or do you need some fresh air or a deep
breath? You’re nervous ahead of a big meeting – do you really need
the snack, or are you feeding your nerves?”
Eat only when you’re hungry
Forget militant mealtimes (breakfast at 8am, lunch at 1pm, dinner
at 7pm etc).
Symes advises ignoring the three meals a day plus snacks regime
in favour of listening to your body.
“Start to eat in-line with when you’re hungry,” she says. “Use your
hunger scale. You had a big lunch and you’re not hungry at 7pm –
do you really need dinner or something light?”
Ask yourself where your meal came from
Look at the food in front of you and, without being to sci-fi about it,
ask yourself what ingredients are there, where did they come from
and how processed is this meal?
“At that moment just before you take the first bite, try to catch
yourself for a couple of seconds and be thankful for all the people
who had contributed to putting that food in your hands; the
farmers, the cooks, and the many, many others who played a role,”
Ideally you should be able to identify whole foods on your plate,
meat, potatoes, vegetables etc.
If it’s a processed, chemical-laden microwave meal you might want
to re-evaluate the state of your life.
Chew your food slowly