It takes just 30 seconds.
If you practice this habit at every meal, you’ll eat a little slower, enjoy your food more, and you’ll also stop eating a little sooner. Doing this will give you a sense of control, especially if you’re over-hungry.
The 30 second Strategic Pause has 5 simple steps that can easily be remembered with the acronym CHAMP:
- Calm. Calm yourself before every meal. When you’re sitting in front of your uneaten plate of food, take 3 deep breaths. The more you try to remove yourself from the pressures of the day, the more you will enjoy your company and the meal you’re about to eat.
- Hungry. Ask yourself the question, “Am I hungry?” If the answer is no, what are you doing at the table?
- Appreciative. Be thankful and appreciative of the food. There are literally millions of people around the world who are undernourished and starving. You’re about to enjoy a healthy, nutritious meal. Be thankful!
- Mindful. Remind yourself to eat mindfully and slowly. The hungrier you are, the slower you should eat. It takes 20 minutes of eating to begin to feel satiety. Shoot for 25-30 minutes to eat your 1 portion.
- Plan. Plan your after-meal-activity before you take your first bite. This will reinforce the concept of finality.
The 30 second Strategic Pause has ended, and now it’s time to eat. Hopefully stress and emotion are reduced, and you’re a little more centered, focused and in control.
Give it a try at your next meal. A simple 30 second pause could be your ticket to a healthy weight.
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Martin Sher, Co-CEO of AmSher Compassionate Collections® is on a mission to help 5 million people lose weight and be debt free.
Martin is past president of ACA International, and 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.