Learn How to Eat Slower Step By Step to Lose Weight

If you've been trying to lose weight, you've probably heard advice about eating more slowly. Reducing the pace can be difficult until you form new habits. These are steps you can take to become a more leisurely diner.

Steps to Change Your Thinking

1. Find ways to relax. Wolfing down your food may be just one symptom of a hectic lifestyle. Set aside time to unwind. Exercise regularly. Practice meditation or get a massage.

2. Learn to recognize true hunger. One of the major advantages of eating less quickly is that you give your body a chance to signal you when it's full. The process takes about 20 minutes.

3. Engage all your senses. Get absorbed in your soup. Notice all the scents, colors, tastes, and textures.

4. Plan ahead. Having everything on hand for a stir fry beats ransacking the kitchen after a long day at work to locate anything edible. You'll feel more at ease with meal preparation when you start out with everything you need..

Steps to Change Your Eating

1. Put your fork down. Place your fork or spoon back down on the table in between each bite. All those additional seconds to retrieve your utensils add up.

2. Chew slowly. Chewing thoroughly is good for your digestion and waistline. You may want to count or just wait until each mouthful is easy to swallow.

3. Serve small portions. Dish out one small serving at a time and keep the rest of the food off the table. If you want to have seconds, you'll have to get up and go get them.

4. Drink more water. Fill a large water glass before each meal. Keep a pitcher on the table. Sip between bites and between courses.

5. Snack between meals. It's easier to dawdle over your plate when you already feel full. Try eating something small every few hours.

6. Limit your menu. Buffets and tapas-style restaurants are popular because they tend to make you eat more. While you're learning to slow down, you may want to restrict the number of different foods you eat at one time.

7. Pick foods that demand effort. Some foods require so much work that you'll probably fall asleep before you can overeat. Snack on whole nuts you have to crack. Even pick up some pineapple or shrimp with shells.

8. Set a timer. Eventually you'll be able to pace yourself naturally, but a timer can be useful at first. Watching the seconds will teach you how to pause for 30 seconds between bites.

Steps to Change Your Environment

1. Set a gracious table at home. Candles, flowers, and cloth napkins will encourage you to sit down and take your time. Turn off the TV and put on classical music or mellow jazz.

2. Pick restaurants for ambience. When you go out, look for eateries with an inviting atmosphere. You can find good options even if you're on a budget. Skip the fast food places and try a tea shop. Buy a sandwich at the hotel coffee shop and loll around the lounge area.

3. Dress up. Similarly, sprucing yourself up can condition you to eat more slowly. When you feel good about how you look, you're less likely to overindulge.

4. Focus on conversation. Think of dining as a social experience. Get together with friends for brunch or throw a cookout in your backyard. Pay attention to offering hospitality to your guests. You'll still enjoy your food, but your company will be the main event.

Eating slowly is free, and it really does help you to lose weight.

As you become more mindful of your food, you'll soon find that you love lingering over your meals.

Learn more about your health online when you read the rest of our information here about: Mindful Eating for Nutrition guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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5 Ways to Manage Your Emotions and Stay Stress-Free

Sometimes, to stay positive and focused on life, it is essential to find ways to manage your emotions. As humans, we have our brains hardwired for emotions, but too much can cause many stress-related health challenges in our lives.

It's easy to get overwhelmed today. Like many, you might need to juggle family responsibilities with work and other commitments. That juggling act could cause you to feel a ton of stress as you struggle to produce results in every area.

What can help you manage your emotions and remain stress-free through it all?

These tips can help:

1. Focus on the present. This can bring awareness to your experiences and help you to slow down.

● Avoid trying to change your feelings or push away memories. Instead, you can acknowledge these feelings and process stressful situations healthily. It's a good practice if you want to know how you feel, instead of just doing something based on habit or impulse.

● Most people try to manage their emotions by escaping from them. Never run away from your feelings. Running away causes you to feel the pain more profoundly and miss the beauty in your life. So, take the time to pause, breathe deeply, and notice how you feel.

2. Block some time off for yourself. Taking time off or finding a way to say no, in some form or another, is helpful.

● Taking some time off could mean taking a weekend away. It could mean saying no to a work function or activity you don't want to attend, asking that one particular person from your life not contact you for the next day or two (and plan around it), or even scheduling the next week off from work.

● These blocks will help you take extra care of yourself after taking care of others for so long. You could also try journaling. Journaling is a great way to record your thoughts and feelings, so it's a good idea to take time off to practice this type of self-care regularly.

3. Follow a physical exercise routine. It's easy to get caught up in other things, so it's crucial to find time to move your body each day. Although this might seem like a challenge for some, the benefits are great.

● Regular exercise can help you overcome stress and anxiety by helping you feel stronger, more energetic, and reducing blood pressure levels. You'll also have fewer health issues.

● It's essential to plan your exercise routine around your current physical condition.

● If you haven't exercised in ages, it might be best to start slowly. If you have a physical condition that requires special equipment or equipment you can't lift, you will want to check with your physician before starting an exercise routine.

4. Pay attention to what you put in your body. Your diet is another essential part of your self-care routine. Although you might feel tempted to skip meals when you feel stressed, this could lead to low blood sugar and make you feel more anxious.

● It is a good idea to keep healthy snacks on hand. Some ideas include kiwis, bananas, apples, oranges, nuts, sesame sticks, or dried fruits. Healthy food choices will help you reduce stress because eating healthy food gives you energy while helping your body work at its best.

5. Set aside time for your hobbies. It's essential to set aside time for activities that make you happy. Hobbies can be inexpensive and straightforward. Making time for your hobbies is important because it can help you release stress and have fun.

In the end, you have to find what works for you. Engaging in self-care might seem overwhelming, but there is a way out. If you feel trapped and want to manage your emotions, remember that escaping them is not the answer.

Follow self-care tips, even if they are difficult. You'll learn a lot about yourself in the process!