When trying to lose weight, there are more diets out there than one can follow in a lifetime! Sometimes it is not only what you eat, but how much you eat that affects your weight. Eating too fast can easily lead to overeating.
A very simple eating practice originated in Japan, called the 80% rule. It boils down to getting into the habit of only eating 80% of the food you would normally have on your plate. Eating slowly, chewing carefully and stopping when you are 80% full gives your stomach enough time (15 – 20 minutes) to tell your brain that it’s full. You will actually feel more satisfied and have improved digestion.
How to get into the 80% eating habit – Divide your plate of food in half before you start eating. Eat slowly and savour every bite. Enjoy the food and be mindful of what you eat. Once you have eaten half of the food on your plate, relax for a few minutes. Still hungry? Divide the remaining food on your plate in half again and eat one half. If you are still hungry, divide the remaining food in half again and repeat the process. Over time you will get into the habit of stopping to eat when you are about 80% full and actually feel more satisfied.
In this way you will also eat 20% less calories. One tends to gain weight when you eat more calories than you are able to burn off through exercise and all daily activities.
Eating slowly, savouring one’s food; enjoying the relaxing time at the dinner table; enjoying the company, or even when on one’s own, all contribute to TLC for your body amidst the hustle and bustle of stressful daily lives.
HEALTH INSIGHT
MARCH 2017