Step 5 Eat Slow

KOMPAS.com - When activity in the office was so crowded, and you feel so hungry, then eat with friends at lunch time, you may be tempted to eat as quickly as possible. When you eat while talking, interspersed with the show to share food, you also do not know to "ask for" more food. It was not felt, because it had limited time to make you have to eat faster.
No need to wonder if eating with hasty become a bad habit, according to Sasha Loring, psychotherapist at Duke Integrative Medicine in Durham, North Carolina. Eating quickly can lead to health consequences. You become more difficult to digest food, and also tend to consume more calories than needed.
Loring suggested that we should learn to eat more slowly, because it slows the eating process proven to make you full faster. Here's how to change your eating habits:
1. Relax before dinnerBefore starting to eat a meal, take a moment to relax and think about how the level of hunger that can change how fast and how much you eat. Let the other person (whether it's husband, mother, or brother-brother) to fill your plate, and you just pay attention to it. "It only takes two minutes to sit, breathe, without speaking. All you need to just relax," says Loring. "Make sure you do not start eating until you're ready."
2. Place spoonUsually, it takes 20 minutes for our brain to signal satiety. Stick to the rate of change of satiety and satisfaction over time eat the body marks the next step to eat slowly. In between bites, try to put the spoon-fork and delaying the next mouthful. "If you really practice a few times it right, it will happen by itself every time you eat," said Loring.
3. Change your eating patternsWe're actually being flexible. When you eat dinner with the couple at a fine dining restaurant, you certainly will try to relax, enjoy a meal and live musical accompaniment is installed. Compare this to when you eat with friends in a fast-food restaurant, you will adjust myself to eat as soon as possible. These are just two inventions that made Brian Wansink, PhD, director of the food lab at Cornell University, about the invisible things that make up our eating habits.
Try to play soft music while eating, and replace with a smaller plate. "We found that this makes more people enjoy the food," says Wansink. "And if you prefer to enjoy the food, it will slow you down."
4. Turn off the televisionMany of you who are accustomed to eating while watching television. These moving images can distract us, so we eat too fast and beyond the point where we want to stop eating (ie when you are no longer hungry, but not truly satisfied). In order not to disturb the focus of your television, turn off, or move to a place to eat where there was no television.
5. Four first biteWhen you watch television holding his bag of chips, you definitely will not stop snacking until the bag is empty. In fact, our ability to actually taste will be reduced after about four bites. "If you're more hungry, less will be longer, but still can happen quickly, too," says Jean Kristeller, a psychologist from Indiana State University. People who eat quickly, really only want to pursue a sense, though it is not possible, says Kristeller.
To realize that savory flavor that did not last long, try to let the chips that remain on your tongue for a moment. "You can get a taste crispy chips was just the first of four chips," he added.
With the slow process of eating, you will realize that you really do not like certain foods during your probably with excessive consumption. After practice eating slowly, a client Kristeller aware that cookies from her favorite brand was too greasy and too salty, leaving an unpleasant taste in the mouth.
Having mastered how to eat slowly, so many people eat less, but more capable of enjoying their food. And this is not because they decided to stop eating, but because tubuhlah which gives a signal to stop.