Trick to feel full with food

Trick to feel full with food

Let me share my misconception. I thought I must keep eating until I feel satisfied. This idea is partially true. I must eat until I am satisfied, but the way I was eating was wrong. I was multitasking, such as working on my office laptop or watching a movie during meal time. Consequently, there was no focus on what I was eating, and thus, no satisfaction. The result was obvious: I was eating more than I should, consuming more calories, and gaining more fat.

Then I learned about the concept of mindful eating. This concept truly focuses on enjoying food. You take the time to look at and smell your delicious meal before you begin. Then, you take small or medium bites, close your eyes, and savor the flavor and taste. Chew each bite 10-15 times before swallowing. Spend at least 15 minutes eating, as your brain needs this time to understand and enjoy the taste of your food. Even with a smaller amount of food, you will feel much more satisfied.

In a day, you have three meals, and in a week, you have 21 opportunities to enjoy them. Start with one or two instances of mindful eating and gradually increase it to make it a habit in your lifestyle. If you can adopt this habit, you can avoid overeating even at social gatherings with friends and family.