3. How the Machine Works
The Ultimate Equation
Feeding Your Metabolism
The Weight-Creep Syndrome
Low-Fat Is Not Low-Cal
The Old Binge Weekend
In a Nutshell
4. The Science of Eating
Macronutrients: The Big 3
Using and Storing Energy
Pace Yourself
Always Include Protein
The Right Proportions
The Evolutionary Perspective
The Caveman's Adaptive Mechanisms
The Common-Sense Solutions
The Magic of Fiber
What to Drink?
A Little More Effort
In a Nutshell
5. The "E" Word
Exercise Is Not Just About Burning Fat
Begin by Moving More
Boost Your Metabolism
How Much Exercise Is Needed?
Aerobics or Weights?
Hitting a Plateau
Just Do It - With a Buddy
In a nutshell
6. Tips and Tricks
Emotional Eating
Talk Yourself Out of It
Chew Your Food
The 6-Minute Rule
Get Enough Sleep
Drink Water
Drink Green Tea
Use a Smaller Plate
Weighing Yourself
Manage Your Stress
7. The 10 Golden Rules
Appendix A - High-Fiber Foods
Appendix B - Meal Suggestions
Breakfast ideas
Snacks
Lunches
Suppers
Use your imagination
Appendix C - References
Back to
Home Page
FREE SHIPPING
in Canada & Continental US!
You are browsing
pages from chapter 6.
Chew Your Food
So simple, yet so difficult to change!
If you are the type of person who takes large bites and eats fast, you can probably lose weight by just changing this one habit. Make a point to savor your food. Take small bites, half the size you usually take, and chew each one completely. Don't swallow prematurely. Don't talk while you're eating - savor the moment!
Digestion is critically important for your health in general, and for weight loss in particular. Food is processed in two phases: your mouth does the heavy-duty task of breaking up the food into smaller pieces, then your stomach has to do the rest. The better a job your mouth does, the easier it will be for your stomach to process the food and extract its nutrients.
More importantly, we have seen how critical the rate of ingestion is in your weight-loss efforts. Slowing down your food intake will make an important difference in your body's insulin response. Also, it takes a certain amount of time for your stomach to send signals to your brain to indicate you've had enough. If you eat fast (which implies you're not spending a lot of time chewing), you will have time to eat more than you should before your stomach gets around to sending that signal to your brain. You then end up leaving the table feeling bloated instead of just satisfied.
Take the time to enjoy your meal. Do your stomach a favor and chew your food thoroughly. You will find yourself eating less food and feeling just as satisfied. As mentioned at the beginning of this book, you don't need to feel "deprived" to change your habits; it's just a matter of making informed choices.