We’re a rushed, distracted, and “too-busy” society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.
^^It’s gross isn’t it??^^
You almost can’t look away…don’t be like Homer!
Each time we consume food we are using all five of our senses. We taste and smell the food, hear the crunch, feel the texture, and see the food. Try sitting down to eat in a calm environment with minimal distractions to truly enjoy all the five senses, and get more satisfaction out of eating! Taking time to prepare your food and make it look presentable will help you to enjoy it. Add fruits, veggies, and spices to add a colorful “pop” to your meals!
Did you know it takes a full 20 minutes for your stomach to tell your mind (and mouth for that matter) that you are satisfied? Try spending at least 20-30 minutes eating each meal, and see what a difference it can make! Slowing down is an effective – and maybe the easiest – way to reduce caloric intake at a meal.
Eating slowly offers many benefits:
• Better digestion
• Better hydration
• Easier weight loss or maintenance
• Greater satisfaction with our meals
Digestion is a process made up of many equally important steps that prepare the body to break down everything you put into it to use for energy. Smelling, tasting, chewing, moving the food around, chewing some more, swallowing, chemical and mechanical break down in the gut… When we eat and chew slowly, we allow our brain and body to properly digest the food. Food that is not properly chewed, or eaten too fast can lead to GI problems as well as indigestion. To practice chewing slower, choose high-fiber foods that take more time to chew such as fresh fruits and vegetables. The act of chewing even helps your brain to feel more full – this is why shakes and smoothies can leave you hungry even when they have the same calories as a meal!
Now, we all know that awful feeling of eating way too much and feeling like a balloon. Eating slowly helps us avoid this “inflated” feeling, and gives the brain time to process satisfaction. One research study out of the University of Rhode Island done on women who ate lunch quickly vs women who ate lunch slowly showed those who ate quickly consumed 646 calories in 9 minutes while the women who ate slowly consumed 579 in 29 minutes! That’s 67 calories less in 20 additional minutes – you can see how weight gain can happen if this is happening for breakfast, lunch, and dinner! For weight-loss or more consistent maintenance, try aiming to stop eating when you are only 80% full. Don’t continue eating until about 20 minutes have passed. Then if you are still hungry eat a little more, but if you are not – then don’t.
Here’s a simple strategy to slow down: Count how many bites you take in a minute. The next time you eat, try cutting that number in half. At a minimum, you will be more conscious of your speed.