The one diet tip every man should know

Slow down, cowboy

Do you wolf down meals to get on with more important things in life?

By eating more slowly you’ll enjoy your food more, eat less and make healthier choices. (Thinking about what we’ve already eaten also helps us make healthier choices.) Sit down at a table, even if on your own. It helps you appreciate your food and see how much you’ve eaten.

You mean: don't change what you eat, change how you eat?

Distractions like TV, phone surfing or reading can mean you eat more without realising - yet feel less satisfied by your meal. 

Notice what you’re eating and how it tastes. Chew more slowly and thoroughly. 

Try putting your fork down between mouthfuls, using smaller cutlery, eating with your non-dominant hand (left if you normally hold your spoon in the right) or even eating with chopsticks to slow things down.

Really?

Yes, research shows mindfulness - or being aware of what you’re doing and feeling in the moment that you’re doing and feeling it - reduces stress and blood pressure and helps digestion and weight loss.

An example of the evidence?

Two groups of men were asked to chew each mouthful of pizza either 15 or 40 times before swallowing. Three hours later, those who chewed 40 times were much less hungry and less interested in eating. Their blood sugar and hormone levels suggested that chewing more may make you feel fuller and improve the way your body absorbs nutrients.

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This content is wholly based on the Men's Health Forum's man manual Eat. Drink. Don't Diet. which was prepared in line with the NHS England Information Standard of which the MHF is a member. Follow the links for more information or to buy copies.

 

Date published 19/06/15
Date of last review 28/02/15
Date of next review 28/02/18

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