With a jam-packed schedule, it’s easy to rush through meals. But slowing your pace gives your body time to register its fullness. In a study published in the Journal of the American Dietetic Association, researchers measured how many times they chewed while snacking on pizza rolls. When participants chewed twice as many times as normal, they ate 15% less. “Take frequent pauses during your meals,” suggests Sharon Richter, R.D., a dietitian in New York City. “Put down your fork or have a sip of water between bites.”
Arm yourself with the following science-backed strategies to keep your appetite in-check—and survive the season without ending up with a Santa-sized gut.
1. Slow down!
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