One Simple Change That Will Help You Lose Weight
Anyone you know ever been on a diet? I thought so. Weight loss is an eternal quest for so many of us. And it often seems like out efforts are futile, because weight loss can appear so…confusing. First the experts tell us not to eat fat. Then they tell us not to eat carbs. Then they tell us to eat fats… but only the right kind. Then they tell us to eat carbs… but only the brown kind. What’s a person to do?
It’s safe to say that the diet rules are going to keep changing. After all, every time the rules change, someone can sell another slew of diet books. So, it’s wise to look for a constant in the dieting madness. And as usual, it’s the simplest things that are often the most profoundly effective.
It’s quite simple, really. If there’s one piece of advice that has made the biggest difference in the weight loss goals of my clients, it’s been one simple word, “Chew!”
Eating well and losing weight begins with the simple art of chewing.
Let’s explore the phenomenon of chewing and see how it will help you lose weight, absorb more nutrition from your food, and bring more awareness to the act of eating.
• Chewing slows down the rate at which you eat. You will feel full well before you finish your plate. This means you will consume fewer calories than normal, but you will feel more satisfied.
• Chewing breaks down food and initiates the release of digestive enzymes, which helps your body assimilate nutrients more effectively.
• Chewing creates saliva, which makes the food more alkaline, resulting in less gas and bloating afterwards.
• Chewing relaxes you. As most of us learned early on, you shouldn’t talk with your mouth full. Chewing well makes eating a more internal, quieting, and nourishing experience
• Chewing helps you enjoy the taste, aroma, sensation, and texture of the entire meal.
• The more you chew complex carbohydrates, the sweeter they will become. Chew a mouthful of plain brown rice 50 times and it will taste like honey in your mouth!
How Much Should I Chew?
You should aim to chew every mouthful of food at least 35 times each, until the food becomes liquid. This will seem impossible at first, and completely weird... but after a while it will feel even weirder to swallow after a few bites.
Make it Happen: How to transform into a Conscious Eater
- Pick one meal a day to practice eating with intention. The best meal to start with is the meal that you eat in a relaxed manner, not the meal that you eat while driving, feeding your kids, or a billion other things. (If you’re saying “I don’t eat any meals, or any meal in a relaxed manner”, then this is a great time to shift that behavior!)
- Remove all distractions. Turn off the TV, put down your Blackberry; it’s just you and your food.
- Sit down to eat. It’s tough to chew well if you’re standing at the counter or in front of the fridge.
- Sit up straight and breathe.
- Count the number of times you chew. Aim for 35 times per bite. You may not be able to keep this up throughout the entire meal, but you’ll get better with practice.
- Take smaller bites.
- If counting is distracting, then try chewing until your food is liquid.
- Use chopsticks – these do a great job of slowing you down
- Eat with the opposite hand. If you’re right-handed, eat with your left hand. This is guaranteed to make you take your time.
- Put your fork down between every bite. Don’t sit there waiting to shovel the next bite in before you swallow.
- Concentrate on the sensation of the food as you chew. Really TASTE it.
I’d love to hear about your experiments with chewing! Please feel free to share what you discover.
Interested in receiving more support around your health, your food choices and weight loss goals? Contact me today for more information or to schedule a session.
o54 204 4773