Your body knows exactly when its time to stop eating. There's quite a delay until the hormonal signals travel from our stomach and small intestine through the bloodstream to the receptors in our brain. It may be 15 to 20 minutes from when our stomach starts yelling, "Help, I can not take anymore, close the chute!" to when our brain has got the message to tell the hands to stop shoveling food into the mouth. If you are shoveling rapidly with lots of high-calorie foods, like pizza or cake, you can do a lot of excess calorie damage before your sluggish system reports, "All full, sir, and ready for shut down."
In the days before beer, pizza, and chocolate, our system had that delay because foods tended to come in lower-calorie packages. Our ancestors were often hungry from famine and also the food they ate was not calorie-dense. They were eating things like vegetables and fish. There wasn't a powerful need to tell the mouth to shut down because of overfeeding.
Evolution hasn't come up with mechanism to clamp the mouth quickly enough to stop the entire box of chocolate chip cookies from heading down the hatch. We have to use our minds, habits, and behaviors to limit overfeeding until evolution works out the chocolate cookie gene.
Slowing down the meal creates time for the hormonal signals to get to the brain and for us to consciously feel full. Do what are the French are famous for-practice the skill of drawn-out conversation. We modern, rushed types no longer know how to eat luxuriously.
My adolescent son is of course thin because he is an extremely slow eater. In addition, he has been taught to consume only by himself schedule, when hungry, and to stop when full. He takes between 30 and 60 minutes to eat meals. The average American meal has ended in less than 10 minutes. We'd a real problem when he was in elementary school, since the school scheduled only Quarter-hour for supper. Such a horrible habit to teach young, impressionable children! Here, kids, gobble your food quickly. This is the modern American way, is it not?
Eat a plate of salad or fruit or vegetables first or a thin soup. These foods are less calorie-dense and take more time to consume, so that they will slow down your progress. You have to chew vegetables a lot more before swallowing; you have to sip your soup.
One research study in the University of Rhode Island had a number of women eat as much because they wanted at two different meals. The only real difference was that in the first meal the group was instructed to consume quickly, using large utensils. The 2nd time, the group was instructed to use small utensils, to take small bites, to put the utensil down between each bite, and to chew each bite at least 20 or 30 times. The first time, the group took only 9 minutes to eat the meal; the second time, the group took 29 minutes.
But what's really special is that at the second meal, the group members ate 10 percent fewer calories for the meal and stated that they felt fuller once they were finished! Think about that! If you really are a fast eater, just by eating slower, you can feel completely satisfied and lose up to 24 pounds a year! No starvation; in fact, you'll feel more satiated. No effort; just decelerate your eating. Relax; it's that simple.
It truly is the case that people in Western societies are eating more calories than they accustomed to. It sneaks on us in ways we do not know. According to USDA food data, the typical American eats 300 calories more in an average day than he did several decades ago. Since it takes only about 3,500 excess calories to add one pound of fat towards the hips, belly, or buttocks, that's less than fourteen days of overeating.
It doesn't take almost a year of routine excess calories before the pants get too tight to button. There's a host of simple tricks that will keep you from overeating. Many of them cut the number of calories you consume in a painless manner. I recommend incorporating as many of these into your life as you can.
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