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A Zero-Effort Way to Cut 90 Calories at Each Meal

A new study finds that taking the time to enjoy your meals may be the magic ticket to shedding unwanted pounds.

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So you want to drop a few pounds in the New Year, but aren’t too keen on the idea of dieting? A new study published in the Journal of the Academy of Nutrition and Dietetics found that by simply eating your food more slowly you could reduce your caloric intake almost effortlessly.

In the study, researchers looked at both normal-weight individuals and a group of overweight or obese subjects. Groups consumed two meals in a controlled environment. The first meal was to be eaten slowly—subjects took small bites and chewed thoroughly. Participants were instructed to eat the second meal under a time constraint, taking larger bites and chewing quickly.

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When eating more slowly, the normal-weight group consumed 88 fewer calories, and overweight subjects consumed 58 less calories compared to the amount eaten during the rushed meal. What’s more, both groups felt less hungry 60 minutes after eating and also drank more water during the slow meal.

When you eat too much, too fast, all that food disrupts the body’s ability to properly send and receive sensory signals that regulate how much you eat. Or to put it another way, scarfing down food mindlessly messes with your body's natural calorie counter.

Counting calories and meticulously measuring out serving sizes will no doubt bring you closer to a leaner physique, but why not take advantage of a zero-effort eating trick to amp up your results?

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