To lose 10 kg in a year without changing your diet, it is enough to increase the duration of all meals by 10 minutes; You have to try to eat slowly.
There is scientific evidence to say that those who eat slowly gain less weight.
They eat an average of 67 calories less, which is approximately 10% less.
Recognizing that you eat more because you eat too quickly is a simple but fundamental awareness of weight loss.
To limit food intake, nature has given us what is called the “satiety” signal, a command from the brain that decides when we have eaten too much.
It depends on the quantity and the quality of the food that one has taken.
But if the hunger signal, which depends on our blood sugar level, is very precise, and above all very fast, the one that decides to stop is quite slow and complex.
The delay, which can be estimated between 10 and 20 minutes, is that of all the dangers, while you just have to wait to see the desire for refueling disappear. The management of this satiety signal also militates for the composition of the meal in three parts: starter, main course, dessert. And not: a single main course, which, while waiting to be prepared, is the best ally for taking “bread and butter”, a great classic of midday restaurants. Concretely, before giving in to the temptation to take back part of a dish, you must wait at least 10 minutes. If this is not possible, do not hesitate to have a vegetable starter or salad as quickly as possible. Drinking a large glass or two of water before a meal is also a great way.
Don’t forget… Try to eat slowly.
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