Archive: August 2007

It's not what you eat ...

... but how you eat it

by Lisa Marie Metzler

Have you ever timed yourself to see how long it takes you to eat a meal? Do you consume most of your meals on-the-run or in front of your TV? Or maybe you can’t stand to see food left on your kid’s plates so you eat their leftovers. If your struggling to lose weight you’re eating habits and environment may need an overhaul.

Eat Slower Feel Fuller
Ever notice how fast you can scarf down a meal? Our stomach takes its sweet time telling us we’re full. In fact, it takes about 20 minutes to get the “full” signal. So if we’re shoveling in food faster than a squirrel stockpiling acorns for winter, we’re sure to overeat. Chewing your food thoroughly begins the process of digestion but it also triggers the body’s production of digestive enzymes, including salivary enzymes and digestive enzymes in the stomach and intestines. So, if you gulp it down too fast you’re throwing the environment of the gastrointestinal track out of whack, which then prompts gas and rude noises from your mouth.

When you sit down (no standing over the sink) for dinner tonight, take notice of how long it takes you to eat. Be mindful of your posture too. Do you tend to stay hunched over during the meal, focusing on the food instead of your surroundings or family?

Take a breath. Put down your fork between bites and take sips of your drink too. Cut your food into smaller pieces - even pizza and sandwiches.

Out of Sight Out of Tummy
Serve your family meals buffet style (minus the all-you-can-eat sign). Leave all the serving bowls and platters in the kitchen. You’ll be less likely to go back for seconds.

Use this same principle if you like to snack at your computer or in front of the TV. Researchers have found that we eat a lot more while watching TV. You can mindlessly chomp your way through a bag of chips or even find yourself popping up to get more snacks while the commercials are on. Try serving yourself one portion size and when it’s gone, you’re done.

Bright Lights Big Appetite
When’s the last time you walked into a romantically lit fast food place? Researchers know that bright lights encourage people to eat faster than normal because they make people feel stressed. On the other hand, studies show dim lighting makes you linger and you’re more likely to order dessert. Order in moderation or eat a light lunch if you plan on dining at the cozy table in the corner. At home, stick to the middle ground and use 60-75 watts for your dining area.

Size Does Matter
It’s not just an optical illusion– we’ll actually eat more food if it’s placed on larger plates and drink more from shorter glasses. Use 8 inch plates and tall glasses.

As far as flatware goes, it’s probably not a good idea to eat ice cream with a serving spoon. In fact, use a baby spoon, especially for treats like this. You’ll eat less and enjoy it more because you’re savoring each bite.

Using baby spoons for eating pudding cups and yogurt tricks you into eating slower, too, so it makes these tiny treats more satisfying.

If you really want to shake things up switch from flatware to chopsticks once in awhile. If you’ve never used them before it may be frustrating at first because you can’t eat as fast as you’d like but this little experiment could reveal that it really does take 20 minutes before your stomach says enough.

Flap Your Gums
Okay, so mom always said to stop yacking and start eating. Turns out she was only saying this so we would eat our veggies. However, she didn’t know scientists found that when you’re the life of the party you could eat less. Go ahead and share the time you toilet papered the principal’s house or froze your cousin’s underwear.

However, if you’re going to be dining with a large group be aware that you’ll likely chow more, especially if someone else starts ordering and eating appetizers first. When the waitress comes by be the first to say no when she entices you with appetizers.

The others may follow your lead.

Practice Makes Perfect
Experts say it generally takes three weeks to establish a new habit. After three months of consistency, habits such as putting your fork down between bites and eating slower should become a permanent lifestyle. Chose one or two new habits for your initial goal and you could find the pounds dropping without feeling deprived or stressed.

For further reading pick up a copy of Mindless Eating, Why We Eat More Than We Think by Brian Wansink Ph.D.