Many of us are guilty of eating too quickly.
But, did you know that the speed in which you eat your food can drastically affect your health? There are so many benefits to eating slowly. Want to reduce bloating? Eat slower. Trying to lose weight? Chew your food for longer.
Here’s why you should savour your next meal…
1. Your brain needs to catch up.
When you begin to eat, chemicals are released that send signals to your brain. But, it takes your brain 20 minutes to register these chemicals and in turn, realise that your stomach is full. This is why it is so easy to overeat in a short amount of time. After you have finished your meal, these chemical levels continue to rise for the next 30 minutes and can stay elevated for up to five hours after your meal. In short: eat slowly! The slower you eat, the more time your brain has to catch up and register that you are full. This means you probably won’t end up eating as much.
2. Increased satisfaction.
Apart from feeling full, it’s also important to gain satisfaction from your food. Eating slowly can ensure that you completely enjoy what you’re noshing on. This is where mindful eating comes into play. Eating mindfully allows you to appreciate what you’re eating and honing in on the taste and texture of the food. You’re more likely to feel satisfied after your meal if you take it slow and enjoy every bite.
3. Weight loss.
Overeating before your brain registers that you are full is a surefire way to gain weight. Studies have shown that those who eat quickly tend to be heavier and more at risk of obesity than those who take their time. While implementing a healthy diet and moving your body is the best way to lose weight, taking your time when eating can definitely help!
4. Improved digestion.
Digestion starts in your mouth so if you’re chomping down your food too quickly, this can lead to poor digestion and bloating. As we begin to chew food, our saliva production increases and our stomach begins to produce more acid to ready itself for the food. But, if you rush your chewing and swallow quickly, you’re essentially forcing your stomach to deal with food before it’s ready. Not only that, but you are also swallowing food which hasn’t been masticated as much as it should.
Here’s how to incorporate mindful eating into your life…
- Eat without distractions. Try to eat without any technological distractions like your phone or the TV. How many times have you eaten in front of the TV but you can barely remember eating a bite once you’ve finished? That’s a sign that you haven’t eaten mindfully.
- Put your cutlery down. Each time you take a bite, put your cutlery down to allow yourself time to chew properly. This is particularly good if you’re eating with others. Each time you put your cutlery down, try to involve yourself in conversation for a few minutes.
- Focus on chewing your food. Before you swallow, register if you have chewed your food enough.
- Set aside time to eat. Give yourself enough time to eat each meal. In an ideal world, eating over a 20–30 minute period is perfect.
- Bring snacks with you. Eating slowly is virtually impossible when you are starving, so make sure to have something small with you when you’re out and about. This will ensure you’re not chomping at the bit (literally!) when it comes to eating a full meal.
- Don’t eat on the run. Hands up if you’ve scoffed down a sushi roll while on the run and then felt sick? It happens to the best of us, but try not to eat while driving or walking. Take the time to sit down and enjoy your food.
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