This is a really simple topic we all know about from our childhood, but in this fast-paced society we find it hard to take our time and focus on mindfully eating our food.
By eating slowly, you will let your body digest better, feel greater satisfaction, and it will also be much easier for you to lose weight and be able to maintain it.
Conversely, when you eat quickly, your digestion suffers. Meals are not enjoyable, and by not giving time for your satiety signals to kick in you will feel hungry leading to more meals and those gain extra weight.
You will not believe how your health and well-being can improve by just adding 5 – 10 minutes to your eating time.
As a nutrition coach, I can tell eating slowly is one of the key factors when it comes to losing weight, decrease bloating which is something I know most of you want, and increase overall health.
Two of the most important Benefits of eating slowly:
When eating slowly you let your body’s hormones signal your brain the sense of satiety which usually takes around 20 minutes.
Most people finish their meals in less than 10 minutes and still wonder why they binge eat and can’t lose body fat.
Learn to slow down your eating, smell your food, feel the tastes and textures, learn to eat mindfully. This way you will always leave the table satisfied while eating less food.
As soon as you think, smell, or see food your mouth will start salivating. Saliva contains enzymes to break the food into smaller pieces and moistens the mouth to swallow food much easier.
In the meantime other organs responsible for digestion get ready to absorb and digest the food you took in.
When you eat fast, you are basically forcing your GI tract to digest the food before it’s fully prepared causing different problems like bloating, stomach aches, and much more…
Tips to improve your eating Habits:
- Chew your food at least 25 times until your food gets soft.
- Add more vegetables (high fiber takes more time to chew)
- Don’t eat while distracted (ex. While driving, watching TV, Scrolling on social media)
- Put down your utensils between bites
Also if your interested in knowing your maintenance calories, you can use our TDEE calculator.
Eating slowly is one of the most important factors when it comes to overall health and fat loss. In this fast paced society many of us eat food just to feel full and move on with our life, then we wonder why we have health problems and crave food all the time.
Taking at least 20 minutes to eat your food will do wonders to your body by giving it time to digest properly.
If you are one of those people who find it hard to sit and take your time, then just try to add 5 minutes every 1-2 weeks until you can make it a habit to eat slowly.