1. It takes 20 minutes to feel satiety. Slow your eating way down. Eat the same amount of food, but try taking 30-40 minutes to eat a meal rather than 10 or 15 minutes. I promise you will no longer feel hunger after 20 minutes. You just might leave some food.
2. It takes practice to slow your eating down, especially if you are really hungry. The hungrier you are the slower you need to eat, or you will overeat. Here is an exercise for you: One day get very hungry by not eating any food before noon. Get one reasonable plate of food. Take 45 minutes to eat that plate of food. Remember, the hungrier you are, the slower you need to eat.
3. Sit or Spit do not ever eat food standing up. If you find yourself with food in your mouth, spit it out. It is near impossible to prowl for food and binge when you are in the sitting position.
4. Take a skinny friend to lunch and observe how slow they eat, how much they eat, when they quit, and how much food is left on the plate. It is mind-boggling how much you can learn from observing your skinny friends.
5. When at home, try some of the following ideas: time your meals, use smaller plates, buy a black or navy blue plate, use baby utensils, drink water before and during your meal, have a half a glass of wine with your meal, sit at a table and set it nicely, dim lights, have candles, turn off TV, and have soft music. Hot soup or bullion or something spicy such as a pepper will curb your appetite and increase your satiety.
6. Sit with your food for one minute before you eat it and gauge your hunger level.
7. Take multiple 2 minute pauses especially during the first 20 minutes of your meal. Have at least 40 % of your food left after 20 minutes. Always gauge your hunger level during each pause.
8. Take small bites chew your bite 10+ times and put your eating utensel down every time you put food in your mouth.
9. For impatient people who cannot sit with food for 30-45 minutes without something else to do, just go ahead and multitask(this is blasphemy to most nutritionists). But, if you are at home by yourself eating, go ahead and get on the computer if that will help you eat slowly. The objective is to not scarf down your food, and learn to feel different satiety levels.
10. Don’t take yourself too seriously and have some fun and enjoy your food .I would like to suggest imagining a visual of a yellow caution light hanging above your plate. The idea would be to get you focused in on eating the meal slowly. Here is a link to a funny old Taxi sitcom episode where the burned out character Ignatowski is trying to get his driver’s license to be a taxi driver. His taxi driver friends are there to help him take his test.
It does not cost you a penny to eat your food slower. As you get proficient at this new habit, you will eat less and enjoy food more.
Martin Sher, Co-CEO of AmSher Collection Agency and a past president of ACA International, is the author of the Collector’s Pledge. Hundreds of thousands of collectors all over the world have signed this unique document committing to treat people with dignity and respect. AmSher is known as the collection agency that collects with compassion.