![\"Man](\"https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2019\/10\/Man-Woman-Eating-in-Hurry-300x200.jpg?resize=300%2C200&ssl=1\")
Here\u2019s an appetizer of common sense before we get into the meat of this article. If you have weight to be lost, you are most likely consuming more than your body requires for energy. But here’s the problem. The amount you eat is the amount you are hungry for. Therefore the amount you are hungry for is greater than your calorie burn rate.<\/p>\n
Right? That\u2019s easy math. And the solution to this little equation is to be able to eat all you want, but have that amount be equal to the amount your body needs.<\/p>\n
Bear in mind that the amount of food your body asks for is only partly determined by how many calories you have burned during your day. It is also driven by how fast you eat your meal. The faster you eat your food, the more you will be hungry for.<\/p>\n
The reason for this has to do with what\u2019s going on in your brain. Certain hormones are generated in your body as you eat, and signal to your brain that you are full. The problem is that they take about 15 minutes to be perceived by your brain.<\/p>\n
Because of this delay, when you eat very quickly, you can actually be full but (because of the signal delay up to your brain) you won\u2019t perceive the signal yet. In other words, you overrun the signal when you gobble your turkey, and this creates overconsumption.<\/p>\n
Bottom line? Pace controls portions.<\/strong><\/p>\n A delicious way to control eating pace is to — and this is totally crazy — taste your food. You may read that and think, of course I\u2019m tasting my food, it’s in my mouth isn\u2019t it?<\/em> But remember that your taste buds are only at your tongue. So when you take gigantic bites most of it never gets tasted, only swallowed.<\/p>\n Also, when you inhale your meal in 2 minutes as if speed-eating were an Olympic sport, the food doesn\u2019t spend enough time on your tongue to be tasted anyway. This advice sounds so simple, but it turns out that this can actually help you control overconsumption.<\/p>\n But this approach also causes you to slow down your eating pace while you enjoy your food. A slower pace allows your brain to sense that you are full before overeating. Finally, mindful eating engages a neural reflex called sensory specific satiety. This means that when you taste something completely, your brain temporarily turns down the cravings for that flavor.<\/p>\n Slow down your eating pace, taste your food, and see how this changes how much your body is hungry for.<\/p>\n","protected":false},"excerpt":{"rendered":" Here\u2019s an appetizer of common sense before we get into the meat of this article. If you have weight to be lost, you are most likely consuming more than your … <\/p>\n","protected":false},"author":3,"featured_media":7907,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494],"tags":[],"class_list":["post-7894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Man-Woman-Eating-in-Hurry.jpg?fit=1254%2C836&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-23k","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":7899,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=7899","url_meta":{"origin":7894,"position":0},"title":"Train Your Brain For Portion Control","author":"Will Clower","date":"November 11, 2019","format":"image","excerpt":"People will say, \"I eat a lot because I am just that hungry.\" However, it is closer to the truth to say that you are that hungry BECAUSE you eat a lot. In other words, we train our brains to expect a certain volume of food. This happens physiologically and\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"CG Brain Lifting Weights","src":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/CG-Brain-Lifting-Weights.jpg?fit=1183%2C887&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/CG-Brain-Lifting-Weights.jpg?fit=1183%2C887&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/CG-Brain-Lifting-Weights.jpg?fit=1183%2C887&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/CG-Brain-Lifting-Weights.jpg?fit=1183%2C887&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/CG-Brain-Lifting-Weights.jpg?fit=1183%2C887&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7896,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=7896","url_meta":{"origin":7894,"position":1},"title":"Plan On Seconds: It’s The Solution","author":"Will Clower","date":"November 25, 2019","format":"image","excerpt":"Overconsumption begins at the plate. This is because the amount you feel hungry for over-estimates the body\u2019s actual need. A common motherly phrase is that \u201cYour eyes are bigger than your stomach\u201d. And like most bits of motherly wisdom, this is true! And the sciency way to say this is\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"People eating with small plates","src":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Table-Eating-Small-Plates.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Table-Eating-Small-Plates.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Table-Eating-Small-Plates.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Table-Eating-Small-Plates.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Table-Eating-Small-Plates.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7747,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=7747","url_meta":{"origin":7894,"position":2},"title":"Biometric Numbers: Reduce Bad Values","author":"Will Clower","date":"September 9, 2019","format":"image","excerpt":"You cannot simply eat your way to health, because proper nutrition alone is not enough. A true lifestyle approach includes mindfullness and activity as well. That said, healthy eating habits is a great place to start to improve your numbers. When thinking about what to do to improve your nutrition,\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Healthy Lunch Portions","src":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":10572,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=10572","url_meta":{"origin":7894,"position":3},"title":"Just 3 Principles To Master The Mediterranean Approach","author":"Will Clower","date":"January 5, 2022","format":false,"excerpt":"Everyone knows that the Mediterranean approach is the healthiest on earth. But how do you make that work, on OUR side of the Atlantic?","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"The traditional foods of the Mediterranean Diet","src":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/Med-Diet-Foods.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/Med-Diet-Foods.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/Med-Diet-Foods.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/Med-Diet-Foods.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/Med-Diet-Foods.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7892,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=7892","url_meta":{"origin":7894,"position":4},"title":"Benefits of Portion Control","author":"Will Clower","date":"November 4, 2019","format":false,"excerpt":"Overweight, obesity, and the chronic disease conditions they bring are serious health concerns around the world. In the past we have often blamed certain molecules for the problem, such as fats, or carbohydrates, or sugars. So solve this problem, we were coached that X% of the food you put in\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Mom Daughter and Son Confused by Dairy Choices","src":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Mom-Daughter-Son-Confused-in-Dairy-Aisle.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Mom-Daughter-Son-Confused-in-Dairy-Aisle.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Mom-Daughter-Son-Confused-in-Dairy-Aisle.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Mom-Daughter-Son-Confused-in-Dairy-Aisle.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/10\/Mom-Daughter-Son-Confused-in-Dairy-Aisle.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2004,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2004","url_meta":{"origin":7894,"position":5},"title":"New Study: Eat Slow. You’ll Eat Less.","author":"Will Clower","date":"November 15, 2011","format":false,"excerpt":"How many times have we said this?\u00a0The amount you're hungry for is only PARTIALLY due to calorie-debt. It's also about how FAST you eat it!\u00a0Two new studies (click here to see yourself) by researchers at the University of Rhode Island found that:\u00a0A) men eat significantly faster than women, B) heavier\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2011\/11\/HungryHungryHippos.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7894","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7894"}],"version-history":[{"count":4,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7894\/revisions"}],"predecessor-version":[{"id":7911,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7894\/revisions\/7911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/7907"}],"wp:attachment":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Man](\"https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2019\/11\/Man-Tasting-Sauce-300x200.jpg?resize=300%2C200&ssl=1\")
Really tasting your food is an aspect of eating mindfully which, when you practice this practice, causes a number of things happen. A focus on flavor leads you to choose higher quality foods, which naturally have the lower sugars and higher fiber content that create satiety in your body.<\/p>\n