Portions and satiety: how to eat slower and more mindfully?

A mindful approach to eating and slowing down your eating pace play a key role in developing proper eating habits and the ability to recognize your own body's signals in time. Regularity and the overall balance of your diet matter much more for your health and weight than trying to eat exclusively ideal foods.

The human brain receives a signal of satiety about twenty minutes after the start of a meal, so eating too quickly often leads to overeating. To eat slower, try to chew each bite thoroughly, put your cutlery down between bites, and concentrate exclusively on the taste of the dish rather than on gadgets or television.

Physiological calorie deficit or surplus, combined with a sufficient amount of protein in your diet, determine your results much more than accidental deviations from your diet. If you learn to listen to your body and stop at mild satiety rather than heaviness in your stomach, the weight control process will become natural and comfortable.

Creating a pleasant atmosphere at the table helps reduce stress levels, which often triggers compulsive overeating. Dedicate at least fifteen to twenty minutes of your time to the eating process, and you will notice how your perception of portions and the degree of satisfaction from food will change.