If you're in a hurry and have to eat on the run, take your time with the chewing. A study published in the Journal of the American Dietetic Association suggests that slower eaters are generally slimmer than chow hounds. By applying slow eating strategies like putting your fork down between bites and counting how many times you chew each mouthful (15 to 20 is recommended) you increase satiety which reduces caloric intake.
It takes about 15 minutes for your brain's satiety mechanism to trigger a feeling of fullness. You'd be surprised how many calories can be consumed in that amount of time. Take it easy and enjoy each meal to its fullest. Especially during the upcoming holiday season when abundant feasts will be tempting you at every get-together. Today's Breaking News post at Optimumnutrition.com offers solid dieting advice for January when your cutting phase begins.