16 Jun Change the way you eat and lose weight

It’s not always what you eat, but how you eat that can lead to weight gain.
Did you know that simply changing the way you eat can help you lose weight?
Studies show it takes the brain about 20 minutes to register “fullness,” so take steps to try to slow down your eating if you want to consume fewer calories. Here are five tips to do that:
1. Set down utensils between bites – If you’re dining with others, talk some between bites, too. Don’t be so anxious to shovel in the next bite. One of the best ways to slow down the eating process is to put your fork down between bites. OK maybe you won’t do it every bite, but think about this rule and at least every other bite put your fork down while you chew.
2. Chew food more slowly – If you chew your food a little longer you’ll actually enjoy it more by allowing the food’s aroma to register, while also taking another step to slow down the eating process. It will also improve digestion.
This seems so simple, like a mom would tell a kid, but many people don’t take those few extra bites that are so crucial.
3. Control portion size – While it is good to eat with others and can slow down your chewing, it can also backfire if you lose track of your portions. Make sure to keep track of your portion sizes.
4. Use a smaller knife – Believe it or not, this actually works. When it comes to spreading butter or cream cheese on a bagel of toast, if you use a smaller knife you’ll be more conscious of how much you put on your knife. And you’ll use less.
5. Listen to relaxing music – This will actually help calm you down and encourage leisurely chewing. Stress-related chewing is not a good way to eat slowly.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com