Could reducing overeating really be this simple?
If you’re willing
to spend 20 minutes on “eating”, you will soon enjoy better digestion, easier weight loss or maintenance, and
greater satisfaction with our meals.
Eating slowly can actually help you save more time on
improving overall health aspects
though you might spend more time on eating. Do you think it is worth trying few times to see the results?
How can eating more
slowly do all of that?
A growing number of studies confirm that just by eating slower, you’ll consume fewer
calories — in fact, enough to lose 20 pounds a year without doing anything different or
eating anything different.
The reason is that it takes about 20
minutes for our brains to register that we’re full. If we eat
fast, we can continue eating past the point where we’re full.
If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating
slowly should be a part of your new lifestyle.
Enjoy your food
This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly.
In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think
about it: you want to eat sinful foods (desserts, fried foods,
pizza, etc.) because they taste good. But if you eat them fast,
what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your
stomach. That’s math that works for me.
And that argument aside, I think you are
just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a
gastronomic pleasure, not a
thing you do rushed, between stressful events.
If you eat slower, you’ll chew your food better, which leads to
Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
Less stress Eating slowly, and paying
attention to our eating, can be a
great from of mindful exercise.
Be in the moment, rather than rushing through a meal
thinking about what you need to do next. When you eat, you
should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness.
Give it a try.
How “slow” is slow
Set aside at least 20-30 minutes
for each meal, just eat with no
distractions like any “screens”.
You might think that it is a waste of time to spend such a
long time on just eating, given that you want to be productive and effective while eating. But you are actually fueling your body to perform well later. That’s important.
In terms of optimal number of chews, most studies top out 40 chews per bite. But our tips is that it makes sense to not
obsess over the number of chews, but simply chew until
your food liquefies and loses all texture.
Get to try slow eating
1. Sit down to eat in a calm environment with minimal
distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
2. Choose high-fiber foods that take more time to chew, such
as fresh fruits and vegetables.
3. Put down your utensils between bites. Take a moment.
Breathe. If you’re eating with other people, enjoy making
witty conversation for a few minutes.
4. Try setting a minimum number of chews per bite. This
will feel strange at first, but give it a try and see what you
5. Use smaller plates or different utensils such as chopsticks.
6. If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take
7. Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner
companions who hardly stop talking long enough to take a
bite are often ideal for this.