Today I want to provide you with the simplest, arguably most effective piece of nutrition advice ever: SLOW DOWN.
Although incredibly simple, it’s not easy. After all, most people rush through the day with little time to spare for anything, and when you do have time to eat, you likely gobble it down—probably while you’re trying to multi-task on something else.
However, slow eating has a number of advantages:
- Slow eating helps you “check in,” be present, and pay attention to what (and how much) you’re eating and why. Eating when distracted, on the other hand, leads to overeating both acutely and at subsequent meals. An example of “being distracted” … you are at a social gathering, most people hover in the kitchen and while they socialize, they “snack” on the “munchies” that are out on the counter. I’m guilty of this too, but we need to be careful as a study shows that doing this for 15 mins can add an average of 450 calories to your day.
- Slow eating allows you to sense into your body's internal hunger and fullness cues. I also suggest drinking water with every meal… this also helps to “fill” your stomach, which in return will decrease calorie consumption.
- Slow eating enhances digestion, allowing your body to pull out vital nutrients.
Not only that, eating slowly can help you lose weight. A number of studies have shown that simply by eating more slowly, folks consume fewer calories—in fact, enough to drop 20 pounds in a year without doing anything different!
With that in mind, slow down when you eat; take smaller bites; chew each bite slower, longer, and completely; put your fork down between bites; eat with your non-dominant hand; or enjoy a conversation with someone.
To Enjoying Your Food,