Make a meal last 20 minutes.

It’s easy to eat meals too quickly, especially when you’re busy. Eating breakfast on-the-go, grabbing lunch during a short break from work, or trying to finish dinner before your child’s bedtime are all common ways we speed through a meal without paying attention to hunger and fullness cues. Today’s challenge yourself by taking at least 20 minutes to have your meal. Aside from appreciating your food, eating slowly may help you realize when you’re becoming full, as it takes the body some time to send satiety signals to the brain. In fact, research shows that eating slower results in significantly greater feelings of fullness and may even reduce calorie intake. Here are a few helpful tips to make your meal last 20 minutes:

  1. When sitting down to enjoy your meal, take a minute or two to appreciate your food.

  2. Notice the color, texture, and aroma of your meal before digging in.

  3. In between bites, put your fork or spoon down and chew your food thoroughly before swallowing.

  4. Take a deep breath before picking up your utensil for your next bite.

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