:quality(85)//cloudfront-us-east-1.images.arcpublishing.com/infobae/4LFNHUR4MRDAJDTBWEL3QDFWKA.jpg "What is the STOP method and why can it help change the way you eat?")
If I had to choose a system that helps someone who wants to lose weight achieve their goal, I would say that one element, one tool, which is the eat more slowly. And for this purpose, many people have been served by the STOP method.
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But what does STOP mean? I will explain each of the letters to you so that you can understand more in depth what it is about.
There S It is taste. That is, savor what you eat.
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In general, many people handle three bites at a time: the one they swallow, the one they chew, and the one they cut. They eat at such a rate that the food is not appreciated. You have to have it a little in the mouth to enjoy it.
When you’re in that moment, I’ll leave you with a few questions that can help you slow down that speed, such as: how does it taste? or what flavor combination did the cook look for?
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During this time, the J is from texture. Again, to stop yourself from this chain of bites, stop and analyze the texture of this food that, after focusing on the S, you are savoring. Reflect and evaluate: is it hard or is it soft? Is it pasty? Is it crunchy or is it crunchy?
In the case of Oit is observation And that refers to his position. Are you sitting comfortably or are you sitting on the edge of your chair like you’re ready to shoot somewhere or pounce on the plate? If you are on this path, think that it will take as much in 10 minutes sitting well, as sitting uncomfortable.
And finally, to complete the word STOPthere P which is related to to break. At this point, I invite you to take a break between bites. Put the cutlery on the table even for a moment.
You say, “but with this I will lose weight?” I don’t know if you’re going to lose weight, but remember step one gets you out of where you are, it doesn’t get you to your goal, but it definitely gets you out of where you are.
Moreover, this method is a useful tool to control three other aspects when you sit at the table:
1. control the game: By eating more slowly, your brain registers your consumption and sends the signal of satiety when you are full, which is often overlooked when you eat quickly.
2. Increase pleasure: if you concentrate you will discover the flavor and taste of what you eat, elementary aspects if you consider that the act of eating is one of the most important things for survival.
3. wake up with food: by becoming aware of the process, you will notice the sensations caused by the food: its flavor, its changes in texture and aroma, its temperature.
Learning to eat this way takes time and practice.but this method will help you establish basic guidelines to gradually change the way you eat and make it a healthy act.
But if you wanted more, I leave it to you other strategies it may be useful to you.
– Take 1 minute breaks (watch the clock) in the middle of the meal (not between courses). During this time, avoid chewing or ingesting liquids.
– Pay attention to your breathing.
– Avoid using your hands to eat; always opt for cutlery.
– Try to leave at least one bite on your plate.
– Start main meals with a salad or soup.
– Observe how others eat.
– Control alcohol consumption.
– Eat only what is on your plate, avoid “pecking” in neighboring plates.
– When eating, avoid doing other activities such as reading, watching television, typing on the computer or talking on the cell phone. One action you can take is to have a friendly conversation with the rest of the family and avoid domestic discussions or any type of conversation that might affect your peace of mind and your ability to control yourself while sitting at home. table.
*Dr. Alberto Cormillot is a renowned Argentinian doctor specializing in obesity, health educator, writer and speaker. He founded and directs the nutrition and health clinic that bears his name, Diet Club, the ALCO Foundation (Anonymous Fighters Against Obesity) and the Argentine Institute of Nutrition, from where he advises industries for the production of dietetic products and healthy.
Producer: Dolores Ferrer Novotny. Editing: Rosario Benítez Chiarelli. Directed by: Samuel Eyebrows
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