Think about your typical day. Chances are you are going, moving, rushing from morning until night. It’s become normal for us to cram as much as we can in to every waking minute. We multi-task like nobody’s business. You see it – you do it. You check your email while getting dressed. You make calls while driving to work. You check social media while in the bathroom (don’t lie, you know you do). We have become so efficient and so productive we have forgotten how to SLOW.IT.DOWN.
Slow it down? Pshh. Nobody’s got time for that!
What if I told you that eating slowly will help you fight off cravings and lose weight?
Say whaaaaaaaaat? Good. Now I’ve got your attention.
You’ve probably read somewhere that it takes at least 20 minutes for your stomach to tell your brain that you’re full. Twenty minutes is a long time when it comes to eating. We end up overeating because by the time our brain gets the message that your stomach is full, the deed has been done and we’ve eaten too much. Time yourself the next time you eat and see how many minutes it takes you to finish a meal. You will likely be surprised.
So how do you create the new habit of slowing down when we are programmed to do the opposite? Start off with three simple tactics:
- Add 5-10 minutes to each meal
- Sit down and enjoy your meal (no eating on to the go)
- Put your utensils down between each bite and take a breath.
As you get better and better at eating slower, you’ll likely notice some additional benefits.
- You will digest your food better. No more gas, bloating, acid reflux or upset stomach.
- You will feel more relaxed. Eating slowly and paying attention to what you’re eating is like a little oasis of calm in your busy day. It’s your moment to take care of yourself.
- You’ll feel more satisfied. Not only will you begin to truly appreciate the taste of the food you’re eating, but you will walk away from your meal feeling good, both physically and mentally.
So give it a try. Experiment with ways to eat more slowly and find a method that suits your style. Pay attention to the food in front of you. Enjoy it. Savor it. Try to eliminate distractions (TV, phone) and focus on yourself or the people you are eating with. When you truly enjoy your food, you truly enjoy life!
Sharon Crook- Precision Nutrition Certified Coach