# 54 - Make Your Meals Last 20 Minutes and Lose Weight! - Day 13 Mindful eating Challenge

Make a meal last 20 minutes.
It’s easy to eat meals too quickly, especially when you’re busy. Eating breakfast on-the-go, grabbing lunch during a short break from work, or trying to finish dinner before your child’s bedtime are all common ways we speed through a meal without paying attention to hunger and fullness cues.
In today’s challenge, you’ll take at least 20 minutes to have your meal. Aside from appreciating your food, eating slowly may help you realize when you’re becoming full, as it takes the body some time to send satiety signals to the brain.
In fact, research shows that eating slower results in significantly greater feelings of fullness and may even reduce calorie intake (1, 2).
For this challenge, make your meals last for a minimum of 20 minutes. You can take notes on whether you noticed changes in fullness or satisfaction. 
Here are a few helpful tips to make your meal last 20 minutes:
When sitting down to enjoy your meal, take a minute or two to appreciate your food.

Notice the color, texture, and aroma of your meal before digging in.

In between bites, put your fork or spoon down and chew your food thoroughly before swallowing.

Take a deep breath before picking up your utensil for your next bite.

Keep going you are doing amazing!
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Thanks to www.healthline.com for the idea of this challenge.
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