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How to Eat slowly to Avoid Overeating

Eating slowly can help you to better understand your real hunger signals and can help you to recognize reasons for faster eating, such as emotions or simply liking the taste of a food. However, eating slowly is not a decision that you make suddenly.__36__

Adjust you mind. Do not even attempt to acquire the habit of eating slowly before you’re mentally ready. Relax and use your imagination to create mental images that your brain will remember. As part of this mental process, imagine yourself slim and fit.

    __37__. Eating slowly isn’t just about slowing down the chewing; it also about slowing down your food choices. As you show out the processed food, replace it with healthy, unprocessed or much less processed choices.

__38__ Take a few deep breaths through the nose and not through the mouth . As you do so, hold your breath briefly and exhale (呼气) slowly by the mouth. It is wise to speak to your doctor about this, if it’s still the case for you.

In this way, you start to remove any risk of comfort eating.

Drink a glass of water or eat a small bowl of soup before your main dish. This will help you sense of fullness. Be aware that not everyone advocates drinking during a meal though, as some people believe that this can remove the nutrients from your meal. __39__

Spend at least 20 minutes on your meal.__40__ Eat your last portion really slowly, if you are still hungry after 20 minutes ，it means you are eating too fast!

A．Put the fork down after putting food in your mouth.

B．Get rid of the stress before you start eating.

C．Rather, it’s a habit that you’ll need to acquire with practice.

D．However, specialists believe water actually aids in digestion.

E．Remove as many processed foods from your plate or food storage as possible.

F．Have a wall clock in plain view from the table to adjust your eating speed.

G．Always relax before you start eating.

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