Slow Down
Eating at a more leisurely pace can help your weight-loss efforts.
Article By: Amanda Genge and Lisa Thomas COMMENTS (38)
Mindful EatingTopic Of the Week
The holiday season is hectic — there’s just no getting around it. To get through the day, many of us have become expert multi-taskers — juggling personal, family and work responsibilities. Unfortunately, this means that we're often performing double duty at mealtimes, too. We grab (and devour) breakfast while commuting to the office; squeeze in a quick lunch while working at our desks; and wolf down dinner while watching TV with the family. This pattern of speed eating can cause us to overeat. However, with a little planning and time practicing this month’s Routine: Put your fork down and sip water between bites, you'll learn that there are many good reasons to take a little longer to eat, especially with holidays around the corner.

Making food the focus
Think about your last couple of meals. Were you doing anything else while eating? Activities, like texting or checking in with social networks, for example, might have become such a regular part of your daily routine that you may not notice they’re actually imposing on your eating habits. But they are! Putting on the brakes and focusing only on your food can actually help you enjoy your meals more and eat less as a result. There's even research to back it up: One study found that people ate 10 percent fewer calories when they dialed down their pace than when they scarfed down their food.

In your meeting this week, your Leader and fellow members will share simple strategies you can use to slow down and eat more mindfully. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.

Tips to help you decelerate when dining
Pay attention to food choices. When we’re in a hurry, we might just grab whatever is convenient. Planning meals ahead of time eliminates some of this last-minute temptation. But even if you have to wing it, stopping first to ask yourself whether the options are truly what you want to eat (and worth the PointsPlus® values) will help guide good selections.
Eat frequently. Don't let more than four hours go by between meals, so you aren't famished when you sit down to eat.
Take a quiet moment. Before you dig in, stop to reflect on your mood. A little mini-meditation before a meal can help keep emotional eating in check.
Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful as you go.
Downsize your bites and bulk up your food. The meal shouldn’t be a race to the finish line. Take smaller bites, put your fork down in between, chew each one thoroughly (fiber-rich foods like apples, popcorn and broccoli take longer to chew) and take a sip of water before raising your fork again.
Avoid social sidetracks. Dining out with family and friends (especially during the holidays) is one of life’s pleasures. Distracting conversations however, can cause you to lose track of what and how much you’re eating so keep checking in with your plate (and your appetite). Also try to limit time you spend around food pushers.
Do a quick check-in. Don't forget to track your meal. Mobile, online or your 3-Month Tracker — use whichever tool works best for you. You might also try jotting down how you're feeling at the time (satisfied, hungry, anxious, preoccupied).
Reflect on what you would do differently next time. How could you better prepare? Check out your Spaces tool for more quick and simple tips.