Eat in Courses to Decrease Calories 

Research shows that a key weapon in the battle for losing weight is to eat slowly. The brain hormones that tell you you’re full don’t make it from the stomach to brain for almost 20 minutes in some cases. That’s why many people gain weight — we usually overeat.

Think about it—how often are you fully satisfied, then go back for more? Not often. Most people go for seconds because they’re not full yet—or so they think.

Have you ever had a meal that didn’t completely fill you, but 10 to 15 minutes later you were fine? Maybe you were at home, had a plate of food, were ready to go back for seconds, but the phone rang. When you hung up the phone 10 minutes later, you weren’t hungry any more.

Ever hear your mother say, “Don’t eat that, you’ll spoil your appetite!”? Light bulb!

One way to prevent overeating is to eat in courses. Start with a cup of soup. Add a small piece of bread or some crackers. Next, have a salad. By the time you finish your soup, clear the dishes, have your salad, then get ready for your main course, you may already be satisfied. Not only will one serving satisfy you, you may even take less on your first plate.

Researchers at Penn State University found that participants in a study who ate a bowl of soup before their meal ended up eating 20 percent fewer calories per meal than those who didn’t.

Eat slower. Eat in courses. Eat less.

Additional Resources

Correlation Between Eating Too Quickly and Overeating

GoodHormoneHealth: It’s Not What You Eat, But How You Eat

Penn State Live: Eating Soup Will Help Cut Calories at Meal