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This Small Change Could Help With Weight Loss

Let's face it. Weight loss is difficult. Many of my patients want instant success and I hate to be the bearer of bad news, but diet change, body positivity, and a good relationship with food just doesn't happen overnight (although I wish it did!). It's a slow progression, BUT what's different is it's a sustainable one meaning that this journey is the LAST time you have to do this because hopefully with the right tools from your Registered Dietitian Nutritionist you can make changes that are realistic and last you a lifetime. 

Many times I get patients in my office and the first thing we start working on is a concept called Mindful Eating. It may or may not be something you've heard of before. Basically part this concept focuses on really tuning in and listening to your body during a meal. There are other concepts within mindful eating that are wonderful as well, but I'm just going to focus on this part of it for this article. 

Have you ever eaten a meal and not even 2 minutes later it's gone? Because we ate so fast we then typically get up and go for seconds. Until 30 minutes pass and we feel like we need to be rolled out of the room. Sound familiar? I'm guilty as well! There's actually a couple reasons as to why we do this. 

Did you grow up with the saying "Finish what's on your plate, there are starving children out there!" Many of us did. The problem with this is that many of us have spent our whole lives ignoring our hunger and satiety cues. It's almost a praised thing if you eat your entire plate of food. Ever hear at a restaurant "Wow, you cleaned the plate that's awesome!" ......Sigh. Positive reinforcement for feeling like a stuffed turkey on thanksgiving. That makes NO sense when you start to think about it!

It takes a while to break habits, but one thing you can start incorporating into your meal times is this concept of mindful eating. Let's start listening to our internal mechanism that we were born with. By using it we won't have to start counting calories, weighing our food, measuring, and all of that lovely stuff people hate to do. Instead I challenge you to really start listening to your body, because we often ignore it especially if we have a tasty food in front of us!

Meal times should really last around 20-30 minutes. I want you to time yourself the next time you eat dinner and see if you even come close to that. Most of us don't. We usually scarf down our meal in 5 minutes. 

So Jackie how will this help with weight loss?

Well, by practicing this concept you're allowing your brain and stomach to connect and really cueing into the feelings of being hungry and satisfied (NOT full or stuffed). By slowing down your meal time and really listening to your body, naturally we tend to eat less. We lessen the chances of us shoving down excess food that we normally wouldn't if we gave our body the time it needs to feel satisfied. In short, longer meal times = less consumed = weight loss. 

This is a small change that anyone can start implementing today! 

Until Next Time,

xx Jackie 

#mindfuleating #healthy #weightloss #intuitiveeating #nutritionist

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The Rite Bite Nutrition Counseling, PLLC
Jacqueline Iannone, MS, RDN, CDN
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