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Many things can make you gain weight without you even noticing. Some of these factors cannot be modified, such as genetics or your age. But you must be aware that they’re not the only causes of overweight or obesity. A good way to start improving your eating habits is by learning to eat slowly.

Eating fast and eating until completely sated are two situations that can triple the risk of overweight and obesity, according to a study conducted in Japan. These are two attitudes you can start taking control of in order to prevent weight gain, and even to get rid of some extra pounds.

To take control of your diet, the first thing you should do is eat slowlyand learn to listen to your body to find out how much you should eat.

Start by identifying the situations that make you eat fast:

1. Less family foods (eating by yourself).
2. Eating while you're distracted watching television or in front of the computer.
3. Having more access to fast food restaurants (especially those where servings are often “super-sized”).
4. Less time available to devote to your meals.

Once you’ve analyzed that…

Here are some tips: change the words "avoid" for positive words

1. Dedicate a specific time to each of your meals.
2. Avoid eating in front of the television or computer.
3. Devote more time to your family and try to share more family meals.
4. Prepare fast and easy recipes, so you can take your own lunch to work and avoid frequently visiting the fast food  restaurant that’s right across the street.
5. Choose healthy snacks you can take with you every day.
6. Learn to choose the best food options.

Being overweight or obese increases the risk of many chronic conditions. However, by losing only 5 to 10 percent of your current weight, you can prevent many of them. Some examples of such diseases are: cancer, diabetes,  hypertension (high blood pressure), and cardiovascular disease. Having those extra pounds is mainly due to a positive energy balance, which means you’re eating more calories than what you’re spending on your daily physical activity. Hence the importance of increasing your physical activity and improving your eating habits.

Source:

Denney-Wilson.Eating Behaviour and Obesity. (2008) British Journal of Medicine. Revised on September, 2008 from: