How to Eat Slower: 8 Tips for Enjoying Meals and Enhancing Digestion

Introduction

Eating slower is about taking the time to savor your meals and enjoy the flavors of the food. Eating more slowly can help you digest your food better, feel fuller quicker, and reduce overeating. It’s also an important part of mindful eating – paying attention to what, when, and how much you eat. Here are 8 tips to help you slow down and savor your meals.

Setting a Timer While Eating

One way to force yourself to slow down while eating is to set a timer for 20 minutes. Research has shown that it takes about 20 minutes for your brain to get the signal that you’re full. Setting a timer will remind you to take your time with your meal and stop eating once the timer goes off. This technique is especially useful if you find yourself constantly snacking throughout the day.

You can set a timer either on your phone or on a kitchen timer. Make sure to place it somewhere where you’ll be able to see it while you’re eating. Once the timer goes off, assess how you’re feeling. If you’re not full yet, give yourself another 5 minutes before getting up from the table.

Using Smaller Utensils

Using smaller utensils can help you eat slower because it forces you to take smaller bites. Larger utensils may encourage you to take bigger bites, so switching to smaller forks and spoons can help you slow down and savor your meal. You can find smaller utensils at most kitchen stores or online.

According to a study by the American Journal of Clinical Nutrition, people who ate with chopsticks ate 12% slower than those who ate with a knife and fork. In addition to taking smaller bites, smaller utensils can also help you control portion sizes.

Putting the Fork Down Between Bites

Another way to slow down while eating is to put your fork down between bites. This simple trick can help you pay attention to how much you’re eating and make sure you’re not shoveling food into your mouth. Putting your fork down between bites can also help you focus on the taste and texture of the food.

If you find it hard to remember to put your fork down between bites, try setting a reminder on your phone or placing a sticky note on your plate. Another strategy is to use your non-dominant hand to hold the fork in between bites. This will make it harder for you to pick up the fork without thinking about it.

Chewing Each Bite Thoroughly

Chewing your food thoroughly is one of the best ways to eat slower and improve digestion. When you chew your food well, it helps break down the food particles and makes them easier to digest. Chewing your food also helps release more flavor and allows you to taste the food better.

Take your time when chewing your food and really savor the flavors. Try counting to 10 as you chew each bite. You can also set a goal of chewing each bite at least 10 times before swallowing. This will help you slow down and make sure you’re chewing your food thoroughly.

Drinking Water Between Bites

Drinking water between bites can help you slow down and stay hydrated. Water can also help you feel fuller faster and reduce the amount of food you eat. Try sipping on a glass of water throughout your meal and take small sips between bites.

The amount of water you should drink depends on your size and activity level. Generally, it’s recommended to drink 1.5 – 2 liters of water per day. You can also add some lemon or lime slices to your water for a refreshing twist.

Distracting Yourself

Distracting yourself while eating can help you slow down and pay attention to your meal. Instead of watching TV or scrolling through your phone while eating, try talking to your family or friends. You can also read a book or magazine or listen to music while you eat.

Taking a few minutes to focus on something else can help you pay attention to your food and enjoy it more. Distractions can also help you avoid mindless eating and prevent you from overeating.

Enjoying Your Meal

The best way to eat slower is to take the time to enjoy your meal. Take a few deep breaths before starting your meal and savor the smells of the food. As you’re eating, focus on the taste, texture, and temperature of each bite. Appreciate the effort that went into making the meal and take the time to appreciate it.

Mindful eating means being aware of your body and how it feels while you’re eating. Notice how your body feels when you’re full and stop eating once you start to feel satisfied. Taking the time to savor your food can help you feel more connected to your body and the food you’re eating.

Conclusion

Eating slower can help you savor your meals, digest your food better, and prevent overeating. Setting a timer, using smaller utensils, putting the fork down between bites, chewing each bite thoroughly, drinking water between bites, distracting yourself, and taking the time to enjoy your meal are all great ways to slow down and savor your food. Eating slower can help you feel more satisfied and connected to your body.