Six Tips to Feel Full Faster: Your Guide to Mindful Eating
Looking to lose weight but struggling? Try these six tips for a more mindful eating experience.
- מוריה חן
- פורסם כ"ג אייר התשפ"ג
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Trying to lose weight but finding it difficult? Here are six winning tips to help you on your journey and enhance your eating experience.
Before we begin, it's important to note that these methods are not quick fixes for weight loss. Instead, they offer better eating options, leading to mindful fullness and efficient weight management.
1. Drink a Glass of Water Before Meals
Sometimes, it's hard to tell if we're thirsty or hungry, and the line can be quite thin. Drinking a glass of water before a meal can help make this decision and reduce feelings of hunger.
2. Eat Foods Rich in Dietary Fiber
Incorporate legumes, fruits, vegetables, and whole grains into your daily diet. Foods high in dietary fiber help you feel full sooner and take longer to eat.
3. Pause Your Eating for a Few Minutes
Research shows it takes the brain about 15-20 minutes to receive and process fullness signals. Taking occasional breaks can help determine if you still feel hungry.
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4. Pay Attention to Your Preferences
Focus on the taste of each bite and consider your preferences during meals—whether you like it or not—to enjoy the meal, slow the eating pace, and notice the fullness signals sent by your brain.
To be aware of your preferences, it's advisable not to eat while watching screens, which can easily distract from the body's signals.
5. Chew as Much as Possible
Eating quickly can lead to consuming more food than needed before feeling full. Therefore, prolonged chewing can slow down eating, aid digestion, and the absorption of nutrients. It also gives the brain more time to process feelings of fullness.
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6. Use Smaller Plates
Smaller dishware creates the illusion of a larger meal, leading to eating less.
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