2/19 Foodie Friday

​Set aside at least 20 minutes per day to eat mindfully

by Audy Butler of 406 Barbelle
As we work toward better body composition and/or weight loss, there are several basic habits and behaviors that are often overlooked that can have a large impact on our progress.
Very often we jump straight to restriction, low calories, and detailed diet plans when there maybe some very simple and easy actions we can take to get us to our goals.
As we’ve talked about before, quite simply weight loss requires being in a calorie deficit. So one of the best places to start on a weight loss process is to evaluate our intake. Being mindful about our eating habits can help us do that. Often distracted and rushed eating can lead to ignoring our body’s signals of satiety, leading to unnecessary calorie intake.
Want to make a positive impact on your body composition? Pay attention to HOW you’re eating as much as WHAT you’re eating. Here are a few steps you can take right now to avoid
overeating and to be more aware of what your body is telling you:
1. Sit down at a table. Easy.
2. Eat without distraction
3. Set down your utensils between bites.
4. Set aside at least 20 minutes to eat mindfully.
5. Choose fibrous foods to fill you up.
6. Chew your food thoroughly
7. Listen for cues of satiety and eat until you’re about 80% full. *Truth bomb: it’s ok to discard of or save food for later that you’re not hungry for.
Give just one or two of these a try and watch what a difference you can make without ever “cutting your calories”.

Click on the image above for a super easy recipe for 10-MINUTE PIZZA SOUP from wellfed.com. It may take 10 minutes to make, but you'll spend 20 minutes eating it:)

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