Helping your clients understand that when they eat, their satiety signals don't kick in for about 20 minutes can encourage positive changes to their eating habits.
For many people, they've already finished their meal in that time frame. This means they won’t have had the chance to sense their body’s response to being full or not.
This approach of slowing down their eating also encourages people to chew their food more thoroughly - which in turn improves digestion.
Here's some pointers for them to try:
1 : Look at the clock when they start a meal. This will give them a clear picture of how quickly they eat. From there, begin to increase the time - even small increments, like an extra minute or two per meal.
2 : Take smaller mouthfuls.
3 : Between bites, put the utensils down. Take a sip of water before picking them up again, or if eating with someone else, ask a question.
4 : Consider where and when they eat. Could changing anything up make this new idea easier?
5 : Take notice of the texture, taste and details of the food.
6 : Don’t worry if this takes a little getting used to. Awareness is a huge part of making this change. If half way through the meal they realise they're rushing - no drama! Take a minute and a deep breath before the next mouthful.