The Three-Bite Rule: How It Helps You Lose Weight
Dieting as a way to lose weight is not suitable for everyone: for example, if a person cannot strictly limit himself in food, he will have to look for other methods.
One of them is the three-bite rule, which helps you pay more attention to your food intake and, as a result, better control over your food intake and feel full faster.
How to Use the Three-Bite Rule to Lose Weight
Before you start eating, it is worth answering the question of whether you are really hungry or are you currently feeling bored, anxious, sad and have decided to use food as a quick source of endorphins.
If the answer is yes and you really feel hungry, start your meal with a large glass of warm water, perhaps with lemon.
You should savor every sip you take, but don't rush to pounce on the food after that. Instead, set the table, lay out the cutlery, arrange the dish beautifully on the plate, and slowly inhale its aroma.
Now you can start eating - you should still do this slowly.
Take a small piece of food and concentrate on your sensations of temperature, texture and taste. Chew slowly, making at least 30 chewing movements, and moisten the food generously with saliva. No need to wash it down with water.
Focus on three of these pieces – this will be enough time for your brain to calm down and your gastrointestinal tract to start releasing enzymes and hormones for healthy digestion, including leptin, the satiety hormone.
Further food consumption will be more measured, which will help to avoid overeating. The food will be digested in the best possible way and will bring maximum benefit to your health.
Previously we talked about how to follow a diet based on your genotype .
