Eating Slowly and Mindfully

Research shows overweight people eat faster and consume more calories than normal-weight people.
How much time does it take you to suck back a meal? Do you barely come up for air and forget to talk during dinnertime? If so, you’re probably taking in more calories than you need — which can lead to more padding around the waist. Instead of aiming to be a part of the clean-plate club, how about joining the slow eaters society? Research shows that chewing your food deliberately reduces the amount of calories you’ll consume at each sitting.

The study, presented at the annual meeting of the Obesity Society, found that the type of food we choose also plays a role. We’re more likely to scarf back simple carbohydrates, like macaroni, dinner rolls and baked goods, than we are their whole-grain counterparts. The reason: Whole grains contain more fiber and take longer to chew. Slow down your food intake by chewing each mouthful at least 20 times before swallowing.

Put down your fork between bites, and put more focus on talking with your dining mates. You could save yourself as much as 70 extra calories per meal.