Did you know that it takes at least 20 minutes from the time you start eating for the feeling of satiety to set in? The faster you eat, the more food you can pack away before your body tells you it’s had enough. Adopt a leisurely pace as you eat your food. You’ll enjoy it more and slim down at the same time.
Eat with a friend—While we’re on the subject of eating slowly, have you ever noticed how much longer it takes you to finish a meal when you’re engrossed in conversation with a good friend? The company of friends or family members can make a meal much more pleasurable, and can keep you from eating too fast or obsessing about your food. You’ll feel more satisfied at the end of the meal because you’ve been filled not only with food, but also with good cheer.
Get organized—Bring food with you when you’re not sure what will be available. I know a woman who used to bring her own special cucumber soup in a thermos to a restaurant. She also had little individual packets of low-fat salad dressing, some whole wheat crackers and a plastic bag of cut-up vegetables with her at all times. Frankly, I think for most of us, that may be going a little far. There is no point in being obsessive about losing weight. It won’t last. But taking your Chitosan bag with you does make sense. And, occasionally, say when you visit your heavy-eating brother, it may make sense to bring some of your own food with you. In any case, do bring the Chitosan. (Maybe your brother would like some too!) When you do eat out, watch the portion sizes (they’re usually huge), trim your meat, poultry, or fish of any visible fat, and limit extras such as sauces and dressings. Ask for single items rather than combination dishes, and for a side of whole-grain bread rather than the fatty breads and rolls usually offered.
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