Monday, February 10, 2014

Habit 1: Eat Slowly and Stop at 80% Full

Most of us scarf down food like a young Yasiel Puig (LA Dodgers star outfielder), never knowing where our next meal is coming from. Many would classify this behavior as ridiculous or unsavory, given both the excess of and the access that most of us have to food. More importantly, this speed eating it is antithetical to our goals of leanness, performance, and health.

Courtesy: AP
Instead of devouring our food like a wild animal, we should eat slower and savor each bite. Each meal should last for an average of nearly 20 minutes.

Dr. John Berardi, of Precision Nutrition, says that this might be the most important of his 5 Habits. "It takes about 20 minutes for our satiety mechanisms to kick in. In other words, the communication between our gut, to our brain, and back to our gut is slow. Because of this, if we eat quickly, we're likely to eat far too much in the 20 minute time period before our brain finally says: "I'm content. You can stop eating now."

Admittedly, a meal that lasts for 20 minutes can be daunting for someone who has become accustomed to racing through meals. In that case, even slowing down a little can make a big difference.

This habit will help you to eat less and to better gauge fullness. So, the next time you sit down for a meal, relax and take your time. The future-and leaner you-will thank you.

This is part one of a five part article on the 5 Habits of Good Nutrition. Stay tuned for the rest of the series. 

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