Do you tend to rush through meals and get to the end without realizing what you’ve eaten? Eating on the run seems to be the norm these days, but there are many reasons to slow down and enjoy your meals.

When you eat slowly, you can keep better track of what you are putting in your mouth. You’ll be able to feel fuller with less because you will give your body time to adjust to the food that you’re eating. You’ll also encourage proper digestion, which can reduce acid reflux and heartburn and help you lose weight. Forskolin is a supplement that can also aid digestion and lower blood sugar levels.

Here are tips to help you slow down and eat more mindfully.

1. Savor each bite.

It used to be that meal times were a time to sit back, relax and enjoy your meal. Busy lifestyles have transformed this tradition into an age of “eat as much as you can and move on.” You can start to reverse the course by savoring each bite. Instead of stuffing your mouth, take measured bites and chew thoroughly. Your meal will last longer and you’ll find out that you’re eating less.

2. Put down your utensil between each bite.

To remind yourself to savor each bite, make it a habit to put down your fork or spoon in between each bite. This simple act will force you to chew and swallow your bite before you prep another one. People often start taking another bite before they finish their first, so this step will prevent you from doing that.

3. Eliminate distractions during mealtime.

Eating in front of the television or at your desk can interrupt the connection between your mind and your body. You won’t be able to pick up on your body’s natural “full” cues because your mind is busy paying attention to the T.V. screen or computer screen. Studies show that people who eat while they are distracted actually eat more of their meal before they feel full. If you want to be satisfied with less, start eating with the television off.

4. Take breaks throughout the meal.

Ages ago, people ate in courses. This wasn’t just to be formal: it actually helped them enjoy their food more and be satisfied with less. You can mimic this practice by taking small breaks during your meal. Pause halfway through cleaning your plate and ask yourself if you are really hungry for more. Consider serving a salad or broth before dinner with a rest period in between. This will help fill your stomach with healthier fare before you get to the main course.

5. Relax.

The best thing you can do to help yourself eat more slowly is to relax during meals. Try to eat when you emotions are calm and play soft music in the background. Research has shown that this helps you calm down and eat more slowly.

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