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Savoring your food may be the secret to slim

By John Hoeber

Eating more mindfully — planning your meals ahead of time, savoring each bite and focusing on your food and not other distractions, like the TV — may help you lose or maintain your weight.

Here’s how you can shift your focus at mealtime and build long-term healthy eating habits that can help whittle your middle:   

• Eat three meals a day. Get in the habit of eating breakfast, lunch and dinner so you don’t get too hungry and make unhealthy food choices later.
• Plan ahead. Have healthy snacks nearby for when hunger pangs strike between meals. Keep them under 200 calories, and be sure they’re full of fiber to help you stay full.
• Slow down and pay attention. It’s easy to get caught up in conversation and wolf down a meal. Savor each bite. Eating more slowly and mindfully may help you feel more satisfied with your meal, which may help you eat less. Eating slower may also help aid digestion, so you get more nutrient bang for your bite. To help, put your fork down or take a sip of water after each bite.
• Keep a food diary. Log everything you eat and how you’re feeling when you eat it. What’s happening when a craving strikes? Are you watching the game with friends? Or just bored? Learning your patterns can help you be more mindful about what you’re putting in your mouth.

Published on May 11, 2016. 

John Hoeber helps people improve their health through diet. He’s a registered dietitian, certified specialist sports dietitian, personal trainer and wellness coach with more than 26 years of experience. Contact him at [email protected].