7 Tips to help you eat Slowly
Modern life is fast paced, we have due dates that we need to meet and chores that need to be done by the end of the day. We drive through to get coffee and drink it while driving, because there is no time to drink it after. Eat in the office in front of the computer, as we need to finish the spreadsheet. In this busy, fast life we have lost the sense of eating and enjoy a meal.
Is not only that is nice to enjoy a yummy meal, is also that slow eating has a purpose.
Eating slowly is good for your health. Chewing food properly before swallowing would improve your digestion, that means less bloating and discomfort. Saliva has digestive enzymes that help break down food in order to facilitate digestion and to better absorb food nutrients.
Also slow eating would help you keep a healthy weight. Research has shown that the faster you eat the more you eat. Eating slowly helps you listen to your body cues and understand when is hungry and when is full. It takes some time for your brain (between 15-20 min) to send the "I am full" signal.
The following study http://bmjopen.bmj.com/content/8/1/e019589, showed that those who ate at a normal speed were 29 per cent less likely to be obese than those who ate quickly. And those that ate slowly were 42 per cent less likely to be obese when compared to fast eaters. A lower BMI and waist circumference was found on the slow eaters too.
If you find yourself eating to fast, the following tips may help you create an habit. As any other habit much practice is needed.
1. Use a fork. Whether you are having a pizza or a burger, try using you fork and knife instead of your hands. It would take you longer to cut the meal in pieces and the bites will be smaller.
2. Put down the utensils. Leave the fork and spoon on the table between bites. Chew food several times before swallowing and just after swallowing completely pick up your fork again.
3. Drink. Drink water in between bites.
4. Mindful eating. When you eat on a rush, you do not properly taste your food. Enjoy each bite, smell and savor your food. Remember "lunch time" means is time for your body to take a break.
5. Small pieces. Cut the food in smaller pieces, that would mean more bites and therefor would take longer to finish your plate. Also, smaller pieces would be easier to chew and digest.
6. Be aware. Have you notice how fast you can finish a bowl of popcorn while watching a movie? Avoid eating in front of a screen, while watching TV or while working. That would only make you eat more and faster, as you are concentrated in what you are watching and not in what or how much you are putting in your mouth.
7. Use chopsticks. If you tried everything and still eating to fast. Maybe is time to change your fork for chopsticks.
