Your eating pace strongly dictates many things about how you feel and your overall weight. By eating slowly, it allows your “full” hormone (leptin) to monitor your food intake. It also increases the amount of satiation (fullness) you feel from your meals. Eating at a slower pace usually means you will chew your food better too—which increases your body’s ability to digest and absorb nutrients essential to building lean muscle AND burning fat and it allows you to stop eating when you are 80% full.
Eating until 80% full decreases the frequency in which you over eat. More often than not our society is guilty of eating too fast and too much—and then regretting it shortly thereafter. By stopping eating at 80% full, your body is given the chance to process and digest the food that you did consume and communicate with your brain that you are in fact, satisfied.
To help decrease the pace of your meals (as most of us eat much too quickly!):
-Think about how you’re eating while you eat
-Avoid eating in front of a screen (i.e. TV, phone, computer, iPad, etc.)
-Avoid eating while multitasking (i.e. driving, in a meeting, etc.) (CLICK)
-Eat at the table.. Talk about your day!
-Have a conversation during meals---don’t let the TV talk to you.
- Eat with your opposite hand or use chop sticks!
If we are not eating the right foods (processed foods) sometimes it’s hard to recognize when we are 80% full or we eat and then we are hungry two hours later. Foods like healthy fats, fiber and protein fuels our bodies and help us feel fuller longer which helps with weight management. Advocare’s Meal Replacement Shakes have 24 grams of easy to digest protein, 5 grams of fiber, 50% of our daily calcium need and 26 vitamins and minerals!
Talk to a Fuse Fitness Coach for more information!