1. Eating your meals too quickly
A 2011 study from the Journal of the American Dietetic Association reported that people who race through their meals are more likely to become obese than diners who eat slowly. Your body is equipped with a natural ‘stop eating’ cue, but it takes about 20 minutes for that message to travel from your stomach to your brain. If you dine too quickly, you can overeat before those messages are received.
The challenge: Slow down! “If it doesn’t take you 20 minutes to eat a meal, you’re eating too quickly,” says Desiree Nielsen, a Vancouver-based registered dietitian and the author of ‘Unjunk Your Diet.‘ Try being mindful of your meal. Notice the aroma, and colours of your food before you dig in. Instead of counting chews, Nielsen recommends chewing until the food feels fully broken down. “You shouldn’t have any large pieces being swallowed,” she says. By eating more slowly and mindfully, you’re less likely to overeat, or miss your body’s ‘I’m full’ signal.