Slow down to eat less for better weight control

From the YOU Docs:

If you’re racing to finish every meal like a contestant in Nathan’s Famous Hot Dog Eating Contest (last year the men’s champ crammed down 62 dogs in 10 minutes -- not a good role model), we YOU Docs are here to help you slow down your eating habits and smell the grilled veggies for better weight control. You’ll eat less, enjoy healthy food more, slim down, and boost your health. Try this Grilled Vegetables with Romesco Pesto recipe.

Make your first bite a healthy fat. If you take in 1 to 2 teaspoons of safflower oil, coconut oil, or cod liver oil, or 12 walnut halves (about 70 to 140 calories) 25 minutes before you eat anything, you’ll eat less and consume fewer calories overall. That’s because you get your brain’s “I’m full and happy” center to signal you need less food, which slows down the rate food leaves your stomach. It also increases your feeling of fullness. Snack on these healthy-fat appetizers.

• Eat slowly. Spend 30 minutes eating. You’ll eat less and feel fuller -- a great combo. Use the YOU: On a Diet menu planner to custom-build satisfying, healthy meals for better weight control.
• Eat small meals. People who eat more often are thinner than people who don’t, so graze four to six times a day. Drink plenty of water, too! Here's why eating 6 small healthy meals a day is healthier than eating 3 large meals.
• Eat more veggies, fewer calories. Dish up vegetables that are NOT calorie-dense, such as lettuce, broccoli, kale, and spinach. You can eat a lot. Now that's a fun indulgence that's great for losing weight. Learn how to keep fruits and vegetables fresh longer.

In the pursuit of a younger RealAge and better health, remember: Slow and steady wins the race.