The Speed of Lite: Chew On This

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Take time to evaluate not only what you eat, but also how you eat it. When you sit down to a meal, do you rush through, gobbling as you go, without stopping for a breath? Take a look at your plate-- is it a dinner-sized one, overflowing with food? Smaller portions are the key to weight loss, but if you think you'll miss the extra calories, think again. There are tricks you can use to make yourself feel fuller, faster. Try filling a smaller plate with lots of vegetables, a bit of carbohydrate and a portion of meat the size of a deck of cards. Savor every bite and eat slowly. Digestion takes time. You may keep on eating because you still feel hungry. By taking it slow and steady, the body has time to realize it's full. This usually takes about 20 minutes -- so pace yourself.