During medical weight loss, you’ll definitely pay more attention to the foods you eat. Along with initially evaluating your daily caloric intake and making adjustments to it, you’ll also make changes to where those calories are coming from. In support of your weight loss, reducing calories from snack foods, fried foods or sugary foods will help. And mindful eating and eating slower for weight loss is a very useful strategy.
Instead of eating “junk foods” like these, you’ll be asked to choose healthier foods, getting your daily calories from:
- Fresh vegetables and fruits
- Lean sources of protein
- Low-fat dairy
- Whole grains
- Nuts and seeds
When it comes to long-term weight loss, how you eat the foods you prepare will also play a role in your overall success. Eating slower for weight loss is a powerful and positive habit.
Eating Slower for Weight Loss
From the time you start to eat, it will take approximately 20 minutes for the brain to start giving you the signal that you’re getting full. If you eat too quickly, you may consume more food than your body actually needs, leading to discomfort from overeating.
Eating slower gives your body time to respond. Studies show that just by eating slower, you’ll consume fewer calories—one of the main keys to weight loss*.
Other reasons to eat more slowly include:
- Time for enjoyment – When you eat more slowly, you actually have time to taste the ingredients in your food, to enjoy the textures and to really enjoy the process of eating.
- Improved digestion – Digestion begins in the mouth, and when you eat more slowly, you’re more likely to chew your food thoroughly, which leads to better digestion. Plus, you’re way less likely to overeat and strain your digestive system.
- Seeing that you can do better with less – Sometimes, our thoughts about what or how much we should eat lead dominate our eating habits instead of our actual hunger. When you notice that you can be satisfied on smaller amounts of food, you can get back to eating based on hunger, not on an idea of how much you think you should eat.
Remember that food is there to supply your body with the nourishment it needs to thrive. Whenever you eat, try to stay mindful that you are providing your body the essential fuel you need to live a healthy life in a healthy body. You’ll be more thoughtful about what you are eating and more grateful for the vital nutrition that the food in front of you is providing.