TRICK 1: Did you now that eating slower can help you to eat less? Yes, it is true! That’s because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you’ve eaten too much.
One study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:
a) their normal rate
b) half their normal rate
c) their normal rate at first, followed by half their normal rate (normal-slow combo)
And here are results – Eating at the slower rate caused the men to eat less, but not the women, and that’s weird (i don’t know why). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group.