The Magic Number

1.20
Trying to control your weight, or know someone who is? Have I got a secret for you.... this is a simple, practical way to feel more satisfied by the food you eat while at the same time eating less.

I came across this guidance a few years ago while doing a wellness program at work. It made sense to me right away, and I've made the concept a regular part of my meals since. Here's the trick: slow down... specifically, the magic number is 20 minutes. Let me explain.

There is a clinically recognized delay between when we chew and swallow food, and when our stomach and mind feel satiated or satisfied that we've eaten enough. The delay is just about 20 minutes. Unfortunately, that can leave us eating and eating in those first 10 plus minutes with no relief of our hunger, only to get past the 20 minutes, after we've significantly indulged in our meal, and realize we're stuffed well beyond capacity or need.

How can we apply this timing? The key is to put a simple plan in place with each meal to space out our eating so we eat just the portions and calories we need in the 20 minute time frame. That way when we get to 20 minutes and feel satiated, we've consumed only the calories and portions that we need at that meal.

One corollary to this is to plan for seconds, or eat in courses. For instance, if you're planning to have a 500 calorie breakfast of oatmeal with nuts, some yogurt, and a piece of fruit, simply linger over the oatmeal the first ten minutes, and then have the yogurt and fruit in the second ten minutes. It takes some discipline and getting used to, but it really is effective at controlling calorie intake and amount of food eaten.



At suppertime, planning for seconds works well. Serve a first plate of intentionally smaller portions. Take your time. Remember the tip I shared a few posts ago about putting down your fork between bites. (And do it every time! This one is a huge contributor to success in lingering). Have some good conversation with your meal... in short, slow down. Then ten minutes or so into the meal, you can serve a second small portion, again taking your time, and land at 20 minutes with completing your meal and feeling satisfied with what you ate.

So give it a try... slow down, turn off the TV and put away the smartphone while eating. Linger, and stretch out your meals to the 20 minute time frame and see how truly satisfied you can feel on less food, just by taking your time.

By the Way

I've come to learn the great value there is in savoring the food we are blessed with, and lingering over every meal, sometimes over every bite. I try to enjoy the smells and textures much more than I ever used to. And I'm more intentional about conversation over a meal - we eat about 4 to 5 meals together as a family every week. That's quality time, and a great time to linger. Just simple dialog about events of the day and plans for tomorrow can make the meal more enjoyable and the experience of lingering valuable.

I think there is a lost art in eating well - not just in the types and quality of food from a power pantry, but in how we eat it. Commit to slowing down and you can eat less, enjoy it more, and likely control your weight in the process.