Chew Your Food Slowly To Eat Less At Mealtimes
One way to ensure that you eat less at mealtime is to eat slowly. By eating slower you provide extra time which lets your body know when it has received enough fuel and doesn’t require any more. One of the most natural and healthful ways to slow down eating is to consume more fiber. Fiber is not only satisfying but it provides mouthfuls that must be chewed thoroughly. In other words, when eating fiber, you must take your time. The end result is that you’ll eat less food than you would if you hurried through your meal. Fiber also requires a lot of room in the stomach, which reduces the appetite and makes you feel full longer.
Water And Your Appetite
One of your best weapons in the “battle of the bulge” is water. Many times we think we are hungry when we are actually thirsty. Sipping water throughout the day— especially when you feel a craving for food—may satisfy your hunger and help you avoid unnecessary eating.
Exercise Is A Must To Lose Weight
Any weight control program must include regular exercise. It doesn’t necessarily have to be vigorous exercise like aerobics, jogging, or swimming. A brisk 20 to 30 minute walk can be very helpful as well as increasing the rate that excess calories are burned off. Here are some common exercises and the number of calories that are expended practicing each one for an hour at a time:
1) Brisk Walking (4 mph)— 440 calories expended in one hour.
2) Jogging (5 mph)— 740 calories expended in one hour.
3) Bicycling (6 mph)— 240 calories expended in one hour.
4) Running in place— 650 calories expended in one hour.
5) Jumping Rope— 750 calories expended in one hour.
6) Swimming (25 yards per minute)— 275 calories expended in one hour.
7) Tennis (singles)— 400 calories expended in one hour.
Recent research indicates that aerobic exercise may reduce fat first and quickest in the stomach. A study conducted at the University of Washington monitored a group of men participating in an intensive six-month aerobic program. The men lost 20 percent of their abdomen fat— practically twice the amount of fat reduction in their arms and legs.
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