1. Add 5-10 minutes to each meal:
* With a tight schedule and not a minute to spare we rush through our meals in just minutes.
Have you ever spent hours in the kitchen preparing dinner for the family only to sit down and everyone finishes in 10 minutes? By giving yourself an extra 5- 10 minutes at each meal, you will feel more relaxed and actually eat less.
Research shows it takes 20 minutes for the signals to get from your stomach to your brain to tell you that you’re full. Think of this time as your time to take care of yourself, stepping away from the merry-go-round for a few minutes to focus, relax and enjoy your meal.
2. Sit down to enjoy your meal:
* Have you ever eaten in the car or at your desk while trying to finish that last minute project?
Most of us have done this at some point. Make it a point to sit down and enjoy your meal.
Focus and pay attention to what’s in front of you.
Enjoy your food, savor it and if you’re eating with other people laugh, have good conversation and enjoy their company.
3. Put utensils down between bites:
* I see this a lot at restaurants people having great conversation until the food arrives. Then, everyone grabs their utensils and stops talking until their plates are clean.
Try putting your utensils down after each bite. This will help you eat less and feel more satisfied.
You’ll digest your food better which can help alleviate bloating, acid reflux, gas and upset stomach.
In our fast paced world, it’s good to know that you’re in control. Put these strategies to use today.
If you’re not ready do try all three, then just pick one. Do it for two weeks until it becomes a habit and then add another.
Take the time to slow down and start enjoying your meals.
Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.