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How to learn to eat slowly?

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  1. How to learn not to overeat
  2. How to reduce appetite and lose weight
  3. What does intuitive nutrition mean? Transition steps and possible errors

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Zolotykh Vera Vladimirovna

Psychologist. Specialist from the site b17.ru

Hire someone to stand and beat with a whip, if you start to eat quickly :)

You have to eat at the table, in no case in front of a TV set or with a book. Just like in kindergarten - sitting and eating.

can for a start focus on food and count how many times have been chewed? 30-40 times for not very liquid food is normal. I once for the sake of interest counted how much I chew buckwheat porridge - it turned out that 50 times one serving. always ate slowly.
and then it may become a habit

in my niece because she quickly eats chronic indigestion. so father know what he did? I drilled a hole in a spoon, and left a half prong on the fork. Gestapo methods, but really it has become much slower))))

I also eat fast (((it became slower when I tried to eat everything with chopsticks)) while I catch something on the plate))

It’s just that there are people who have a lot of important things to do in life and don’t have time to spend it on thoroughly chewing.

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It’s just that there are people who have a lot of important things to do in life and don’t have time to spend it on thoroughly chewing.

can you steal an asterisk? :)

Eat a spoon, then sit for 1 minute, look at the clock, then a second spoon of food, count the minute again. That's all. it’s better to sit at the TV or book

Use a fork and knife and cut your food into small pieces. Do not bite anything, but put on a plate and cut. while you cut a small piece, while you chew it. in general, it turns out slowly. she also did one time to lose weight. even an apple, for example, in order to eat a laying on a plate and begin to cut a piece.

1 and 4, I laugh already I can not))))))))))))))))))))))

and on the topic, only self-control, before you eat, remind yourself, have fun by chewing every bite, think about how good the tummy will be. Only for the first time you need to make an expressive reminder, for example, write in capital letters on the refrigerator

I used to think that it is simply impossible to lose weight by 7-10 kilograms per month without harm to health. But, having tried this system on myself, I know for sure that it is not only possible, but also very simple! I feel such lightness that I did not feel with days of youth. poxudelka.freehostia.com

Hire someone to stand and beat with a whip, if you start to eat quickly :)

can for a start focus on food and count how many times have been chewed? 30-40 times for not very liquid food is normal. I once for the sake of interest counted how much I chew buckwheat porridge - it turned out that 50 times one serving. always ate slowly. and then it may become a habit

I also eat fast (((it became slower when I tried to eat everything with chopsticks)) while I catch something on the plate))

Eat a spoon, then sit for 1 minute, look at the clock, then a second spoon of food, count the minute again. That's all. it’s better to sit at the TV or book

and on the topic, only self-control, before you eat, remind yourself, have fun by chewing every bite, think about how good the tummy will be. Only for the first time you need to make an expressive reminder, for example, write in capital letters on the refrigerator

Use a fork and knife and cut your food into small pieces. Do not bite anything, but put on a plate and cut. while you cut a small piece, while you chew it. in general, it turns out slowly. she also did one time to lose weight. even an apple, for example, in order to eat a laying on a plate and begin to cut a piece.

IF SOMETHING IS INTERESTING, THEN ENGLISH SCIENTISTS HAVE RECEIVED CONSIDEREDLY LAST THAT THERE IS NO DIFFERENCE BETWEEN FAST OCCURRING AND DIGESTION OF FOOD.
I would advise you to think over the question of what and when to chew, but not as quickly :)

IF SOMETHING IS INTERESTING, THEN ENGLISH SCIENTISTS HAVE RECEIVED CONSIDEREDLY LAST THAT THERE IS NO DIFFERENCE BETWEEN FAST OCCURRING AND DIGESTION OF FOOD.
I would advise you to think over the question of what and when to chew, but not as quickly :)

11, I laugh already I can not)))

Ways borrowed from Alexey Faleev
Method number 1. Close your eyes when chewing food.
Try to close your eyes while chewing food. This helps to focus on taste, chewing movements by themselves become slow, and as a result, saturation by itself occurs in much smaller portions than before.
Servings of food eaten are reduced without any effort on your part!
Of course, during the working day, in the dining room or at a snack in the office, this is likely to fail.
However, this method very well helps with meals at home - breakfast and dinner, as well as on weekends. And this is exactly the time (especially in the evening and on weekends), when the main overeating occurs.
Therefore, this method is an excellent prevention of evening overeating.

Method number 2. Concentration on the tip of the tongue.
This is a very interesting way, which is important for the following reasons.
Firstly, the concentration of attention automatically slows down breathing, which means that your parasympathetic department is activated, and you calm down.
Secondly, the constant training of this exercise gradually develops the sensitivity of the tongue. After a while (weeks 2-3), you will not put any product into your mouth. What previously seemed tasty (sweets, flour, etc.) will begin to seem unpleasant. A simple and wholesome food suddenly gains a new taste and seems unusual and surprisingly pleasant.
Thirdly, training in the skill of concentration will allow you to learn how to focus and quickly understand the problem and quickly solve it. You, without noticing it, will become more effective and successful in the professional field.
Therefore, as often as possible during the day, concentrate on the tip of the tongue. Feel it, learn to feel it, keep your attention on it.
Do this at any time convenient for you - in the morning, waking up and wallowing in bed, during the day when traveling in transport, while standing in queues, while walking, in the evening, doing homework, etc.
Those. constantly train your focus on the tip of the tongue.
In addition, try to start each meal only after you can focus on the tip of the tongue. Try to stay focused on the tip of your tongue throughout your meal.

Method number 3: chew many times.
Hatha Yoga recommends chewing every bite of food 60 times. We will reduce this amount by half and chew each piece of food 30 times.
Ilf and Petrov came up with the slogan: ⌠ Chewing food carefully, you help society ■. It would seem easier to chew slowly. But of course, this only seems so. Chewing slowly to get used to is not easy. But it really helps to maintain healthy digestion and normal weight.
By the way, prolonged chewing, like any monotonous monotonous action, helps to calm down. And this, as you know, is very important for us. Therefore, do not neglect this rule.
Method number 4: sniff food.
Sniff every spoon. This will help you eat slower. In addition, it will also help you not to overeat, because when you are full, the smell of food will cease to please you. I recommend doing this first of all - getting used to sniffing every spoon brought to your mouth, every piece of sausage brought to your mouth. In order not to look strange, you can do this unnoticed by others.

Method number 7: breaks during meals and satiety.
Try not to eat everything that is on the plate at once. Take a break of 30 seconds during a meal. Just put the spoon aside and wait 30 seconds.
At this moment of a 30-second rest, depict a satiety pose: sit comfortably, relax your shoulders, fall off the back of your seat, as if you had just overeaten, can stroke your stomach as if it is full of food and you are full, breathe freely, relax your stomach, with exhale with pleasure: "Wow. How good."
Imagine yourself ALREADY fed up, ALREADY fed up, happy.
This simple pose will allow you to weaken the food dominant excited in the brain, as a result, you will gradually get used to eating up in substantially smaller portions.
However, not everyone likes the "satiety pose". In this case, during a 30-second break, try to just relax, just like before eating.
Take a slice of black bread and chew it without swallowing until you taste the flour. This will take considerable time. That's so much rubbish to chew all the food. Train like this every time, trying to get to the true taste, then you will get used to eating slowly.
=)

Eat a spoon, then sit for 1 minute, look at the clock, then a second spoon of food, count the minute again. That's all. it’s better to sit at the TV or book

I chewed everything thoroughly all summer, and now I returned to school and realized that in short pauses between couples it’s impossible to normally eat thoroughly chewing every bite. )))))) Yes, and the girls are kidding me that I sit down at the table first, and I get up the last))))))) I do not know what to do, maybe I can already switch to normal chewing. Advise.

Eat a spoon, then sit for 1 minute, look at the clock, then a second spoon of food, count the minute again. That's all. it’s better to sit at the TV or book

In front of the TV, I eat much slower =)
still it would not be necessary to follow the children in the kitchen, so I would eat ..
And so .. every now and then in my head the thoughts are to serve, feed, clean up .. noette here is not up to myself .. quickly swallowed everything and run for business. Hence the excess weight and metabolic problems.

You need to chew to such an extent until a lot of saliva is formed. Then suck and swallow the saliva, and start to chew the cake in the mouth again until a new portion of saliva is formed. And so it turns out the process of wetting food with saliva, dissolving in it and exhausting it. Until all the cake is gone. the sages say that you need to eat as you drink, and drink as you eat. That is, we do not drink liquids in one gulp, but hold a sip in our mouth until it is wetted with saliva and becomes neutral in taste and only then swallow.
suggest that you have been in the experiment for about a week. then get involved and get used to it.

those animals and insects (such as a spider or a snake) that have external digestion do the same. They sacrifice their juices (in our poisons) and it is digested and becomes liquid under the influence of this juice .. Then a spider that has no teeth sucks the formed nutritious juice from a fly.
so we must suck out nutritious things from food with the help of saliva.

Method number 2. Concentration on the tip of the tongue.
This is a very interesting way, which is important for the following reasons.
Firstly, the concentration of attention automatically slows down breathing, which means that your parasympathetic department is activated, and you calm down.
Secondly, the constant training of this exercise gradually develops the sensitivity of the tongue. After a while (weeks 2-3), you will not put any product into your mouth. What previously seemed tasty (sweets, flour, etc.) will begin to seem unpleasant. A simple and wholesome food suddenly gains a new taste and seems unusual and surprisingly pleasant.
Thirdly, training in the skill of concentration will allow you to learn how to focus and quickly understand the problem and quickly solve it. You, without noticing it, will become more effective and successful in the professional field.
Therefore, as often as possible during the day, concentrate on the tip of the tongue. Feel it, learn to feel it, keep your attention on it.
Do this at any time convenient for you - in the morning, waking up and wallowing in bed, during the day when traveling in transport, while standing in queues, while walking, in the evening, doing homework, etc.
Those. constantly train your focus on the tip of the tongue.
In addition, try to start each meal only after you can focus on the tip of the tongue. Try to stay focused on the tip of your tongue throughout your meal.

Motivation: 5 tempting reasons to learn how to eat slowly

Eating fast is really bad for both health and body. It is to this thesis that scientists involved in the study of vital processes in the human body have come.

It takes the brain at least 20 minutes to “digest” information about food entering the stomach. Thus, we learn about saturation only after 1/3 hours.

Overeating is the result of a quick meal. How to learn to eat slowly? What are the benefits of such a meal?

Nutritionists identify 5 main reasons that are designed to motivate people to change their diet:

  • If you do not rush, eating a portion slowly, we manage to get enough of a small amount of food, so we do not overeat - as a result we lose weight.
  • Eating slowly, we enjoy the taste of the dish, discovering new facets of the gastronomic world.
  • By carefully chewing food, we greatly facilitate the work of the digestive tract.
  • If you eat slowly, interrupting communication with the interlocutor, then you will manage to stipulate interesting events, news and incidents during the meal.
  • We already know about the dangers of Fast Food and fast food from this article, therefore, refusing snacks and chaotic meals, we prevent the appearance of many diseases in the body.

Guys, if you are going to eat slowly, the gastronomic world will “play” with amazing, bright colors. The taste of many dishes will become richer, and some culinary masterpieces will “open” for you from a new perspective.

Eating breakfast, lunch or dinner slowly, you will surely remember the aroma of food for the whole day. Be sure your diet will change markedly in accordance with the duration of the meal. Are you ready to “look” at the usual dishes in a new way? ?

Interesting fact: “In the XXI century, Italy even created a society of like-minded people, which bears the thematic name Slow Food. The founders of the social movement urge people to refuse to visit institutions of the Bistro format, making the choice in favor of measured, wholesome food with family or friends, while allotting at least 30 minutes for a meal. ”

Useful recommendations of nutritionists: change your meal schedule

Motivation appeared, the desire to change their own meal schedule, too. “What now?” You ask.

Guys, learning to eat slowly is quite simple - the main thing is to follow the following useful recommendations:

  • Create a meal schedule in which at least 30 minutes are allocated for each meal.
  • Teach yourself to eat while sitting, having developed a reflex habit in the body.
  • Try to eat small portions 5-6 times a day, adhering to a fractional food system.
  • Putting another piece of food in your mouth, think about how important it is to chew it thoroughly, concentrate on this procedure.
  • Do not watch TV while eating, put down your laptop and put down your phone - gadgets captivate us, so we don’t notice how we eat a portion of impressive size.
  • Having taken a piece of food in your mouth, put the fork aside - thus, you will “deceive” your own consciousness, having won time for chewing food.
  • Communicate at the table more often, listen to the interlocutor (etiquette will not allow distractions to food).
  • Eat with people who have already developed a similar habit - eat slowly.
  • While eating, pay attention to bottled water - small sips of liquid regularly interrupt the meal.
  • Do not sit at the table with a feeling of hunger, set your schedule in such a way that you eat often.
  • If the products are cut into small pieces, then the duration of the meal automatically increases.
  • Guys, do not be lazy and set a table before each meal, because in a "business" environment it is not customary to eat quickly, you will automatically "pull yourself".
  • Do not get close to the refrigerator during stress - this is an enormous risk of not coping with the desire to eat a lot and quickly.
  • Forget about alcohol in the process of eating, because alcohol distracts from the original goal that you set for yourself.
  • Despite the number of people at the table, our task is to get out of it last.

Accustoming yourself to eating slowly, following the above tips, is not only simple, but also interesting. Each meal can be an exciting game for you. Sitting at the table, none of those present will even guess that he is participating in your experiment right now.

Will he get up from the table first or will you be able to hold out? Does he notice that you “savor” every bite? It seems time has come to check it out. ?

Important clarification: “Slow to eat is not a competent marketing move of nutritionists who distribute wholesome food. If you do not learn to control your time allocated for eating, then a person can not avoid the appearance of chronic diseases associated with the gastrointestinal tract.

Medical research is the first reason you should heed the advice above, friends. ”

Guys, if you know other effective ways to change the meal schedule, be sure to share interesting techniques with visitors to Start-health.ru!

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