When you are on a new path for a healthier lifestyle there are some simple steps that can make a difference.
By eating slow, you digest food better, so it will be easier to lose or maintain your weight, your body will be better hydrate, and you’ll have greater satisfaction with your meals. On the other hand, eating quickly leads to poor digestion, lower satisfaction, and increased weight gain. That’s why the message is clear: Slow down your eating, enjoy your food and improve health and well-being.
Eating slowly makes you digest better. Yet you also feel more satisfied with each meal and you lose or maintain weight more easily.
Think of every time you are on a rush over a meal and barely sit down. In this sense, meals are a stressing time for busy people making them eventually eat more. Finishing your meal before your natural satiety kicks in, and suddenly ending up makes people feel uncomfortable and overstuffed.
Why eat slowly?
When you eat slowly, taste food, feel the texture of the food, savor a meal, and appreciate each bite you leave the table feeling good not only in our body but in the whole eating experience even if all you eat was a snack.
A key factor of eating slowly is that it gives your body time to realize that you are satisfied and for that consider that it takes about twenty minutes from the moment that you start a meal for the brain to send signals of satiety.
The result is simple; when eating fast you are not allowing your body time to register that is does not longer requires food and the effect is to add extra calories on your food and eventually extra pounds on your weight.
Eating slowly seems to decrease hunger and leads to higher levels of satiety between meals.
Some helpful tips
Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, watching TV, texting, etc. Pay attention to your food not only in flavors but in quantity.
Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy the conversation for a few minutes.
Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
Use smaller plates. This obviously reduces the intake of food each meal.
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 time to adjust.
Find another slow eater and pace yourselves to them.
Set aside time to eat– at least 20-30 minutes for each meal, and preferably even longer at dinner. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment.
If you are ready to make changes and need more help, make sure to contact us and start a new beginning!
