When it comes to eating better, most of my clients worry about details such as:
"Are potatoes fattening?”
“If I don’t drink a protein shake after my workout, is it even worth exercising?”
“Is keto really the best way to lose weight? Or maybe I should intermittent fast? Or what about the alkaline diet?!”
Yet they eat at their desk. Or in their car. Or in a daze while in front of the TV.
And while I believe the type of food you eat, in what frequency, and in what portions—are all MAJOR factors of course—eating slowly is the simplest way anyone can start eating and feeling better, immediately.
Eating slowly and mindfully can actually be an incredibly powerful habit for driving major transformation.
Why?
Three reasons:
1. It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough.
2. When you slow down, and really try to savor your meal, you tend to feel satisfied with less, and feel less “deprived.”
3. Eating and chewing slowly aids in digestion and helps minimize symptoms such as bloating. Remember- if you eat really fast and you aren’t chewing thoroughly, you won’t digest properly and that can lead to many different gut symptoms/pains.
But…
People struggle with this habit.
(Oh, do they struggle.)
What to do?
Practice at slow eating and know you won’t be perfect. That’s okay.
It’s also why it’s not a bad idea to spend a whole month on just this one habit. Remember, it takes repetition for it to become routine/normal!
To help you, try one of these tips. You can experiment with them for just one meal, or take on a full “30-day slow-eating challenge,” if you feel up to it.
Take a breath.
Before you eat, pause. Take one breath. Take one bite. Then take another breath. Go one bite and one breath at a time. That’s it.
Add one minute per meal.
At the beginning of a meal, start a clock and see if you can make each meal one minute longer than the meal before.
Do something between bites.
Besides taking a breath (or three), try:
setting down your utensils
taking a sip of water
asking someone at the table a question
Savor your food.
When you eat… eat. Enjoy it. Really taste it. Is it salty? Sweet? Does it coat the roof of your mouth? What’s the texture like? Think about these questions with each bite.
Notice what affects eating speed.
Even something as subtle as silence or background music can trigger you to speed up or slow down, which is why some folks have found success with listening to a 20-minute “slow eating” playlist.
And finally…
Try to remember: Don’t put food on your fork... if there’s food in your mouth!
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