WHAT:
This habit is about eating slowly and mindfully so that you feel fuller and more satisfied.
WHY:
Eating slowly is an underrated healthy habit with so many benefits.
It takes about 20 minutes from the start of your meal for your brain to send out satiety signals and hormones that indicate you are full and no longer need to eat.
If you eat too quickly, you’re likely to miss these hunger and fullness cues. This can lead to eating a lot more than you need to in order to feel full.
By practicing the habit of eating slowly, you allow your body the time it needs to recognize when it’s satisfied, helping you avoid overindulging and supporting healthy weight management.
Plus, when you eat mindfully by paying attention to flavours, textures, smells, and visual appeals, you’ll feel more satisfied after finishing your meal.
Finally, eating quickly often represents the rushed and frantic pace of our daily lives. Taking 5 or 10 minutes to slow down while eating can help you feel more relaxed and less stressed. It’s like a mini meditation session.
HOW:
- Begin by adding just 1-2 minutes to the typical length of your meals. Gradually extend the time you spend eating as you become more comfortable with the habit.
- Create a dedicated time and space for eating so that you can eat without needing to rush or being disturbed.
- Steer clear of eating in front of the TV, computer, or while scrolling on your phone. These distractions can lead to mindless eating and faster consumption. Focus solely on your meal.
- Opt for solid foods that require extra chewing. This not only slows down your eating but also aids in better digestion and will help you stay fuller for longer.
- Begin each meal with the part of your plate that requires the most chewing, typically vegetables. It sets the pace for a slower, more deliberate meal.
- Set your utensils down between bites. Take the time to savour each mouthful, chew consciously, and enjoy the flavours.
- Use mealtime as an opportunity to connect with others. Engaging in conversation and building relationships can naturally slow your eating pace.
TIPS:
✅ If you struggle to remember to slow down while eating, consider making it more obvious by adding a visual cue to the table. This could be a small hourglass that runs while you’re eating, an egg timer that goes off every 2 minutes, or the stopwatch app on your phone counting the seconds.
✅ Make your meal more attractive to look at and eat mindfully by putting some extra effort into the presentation and arrangement of the food on your plate.
✅ Consider eating your meal in multiple courses to help you slow down and add time between starting and finishing your meal, such as having a light soup or salad first, then the main meal, etc.
RESOURCES:
- Precision Nutrition: All about eating slowly
- Precision Nutrition: The 30-day eating challenge that can blow your mind – and transform your body
- Sleekgeek: The habit of eating slowly
- Healthline: Does eating slowly help you lose weight?
- Healthline: Mindful eating 101 – a beginner’s guide
- WebMD: Slow down, you eat too fast
- Harvard Health: Slow down – and try mindful eating
