Q: I can’t seem to stop eating! I keep gaining weight. What can I
A: Plenty of people can match you forkful for forkful. Try these
Eat slowly. This isn’t a new concept; remember all those familiar
dieting tips such as "sip water between bites" and "chew thoroughly before
swallowing?" Those are all aimed at slowing you down when you eat. Research by
Mark Gold, MD, at the University of Florida in Gainesville shows it takes 12 or
more minutes for food satisfaction signals to reach the brain of a thin person,
but 20 or more minutes for an obese person.
Be aware. "Be more attentive about the whole eating experience; don’t
eat when you are driving or at the computer," says Linda Bacon, PhD, nutrition
professor at the City College of San Francisco. Create a soothing environment,
turn off the distractions, sit at a table, and pay attention to and enjoy each
mouthful of food.
Present it right. Use a smaller plate and pay attention to the
appearance of a meal. Both make eating a more pleasurable and satisfying
Snack smart. Be sure to eat nutritious foods between meals to keep
cravings at bay and help you stick to a healthy meal plan.
Kathleen Zelman, MPH, RD/LD, WebMD Nutrition Expert