The One Lifehack that Will help you Eat Less (without dieting!)

I’m a clean plate eater. Have been that way since I was first able to eat without my mom having to make airplane noises while feeding me. Coming from a Latino family, eating EVERYTHING in front of you is expected (you can seriously catch some hell if you don’t finish!) While there’s nothing inherently wrong with this mindset (who wants to waste good when people are starving elsewhere?), but if you couple this with our tendency to eat fast, it can easily do damage to your waistline. I know, if I feel like it and it’s in front of me, I could eat an entire Dominoes pizza quick, just because it’s there and I feel hungry.

Have you ever been so hungry that you grab the easiest meal you can get your hands on, scarf it down and feel bad about it afterwards? Worse yet, do you feel hungry about an hour later? They say that it takes about 20 minutes for your stomach to tell your brain that it’s full. So here’s my lifehack to help you listen to your stomach, feel fuller, and eat less. Benefit: It could help you lose weight and keep it off.

Here’s how to get started with the 20 Minute Rule today:

-Set aside the time to eat your food. The rule here, of course, is 20 minutes. If you’re crunched for time, say, at work (15-30 minute break only) try to prepare your food ahead and you won’t have to worry about the hassle of going out to grab something.

– On your phone, set the timer for 20 minutes (Pro tip: Start the timer AFTER you Instagram your food)

– Once the timer’s set, EAT. Important: Chew slowly, and savor the flavor of the food. Put the fork/spoon down every so often. (Pro tip #2: Take a deep belly breath every so often. You’d be surprised how that can make you feel fuller faster.)

The MOST important part to doing this successfully: There must either still be food on your plate when the timer goes off, or you’re just about finished with the entire meal. If you have leftovers, great! Save it for later (can you say “budget hack“?)

There you have it. An easy rule of thumb that you can start doing today to feel fuller longer and potentially lose weight. No diet added here.

To your health and wellness,

Martin Arroyo, CPT

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