When it comes to improving your health, most experts focus on what you eat. But how fast you eat matters just as much. Eating meals too quickly can lead to more than just a stomachache, it increases the chances of overeating before your brain signals that you’re full.
The good news? Research-backed strategies can help you slow down, eat more mindfully, and improve your overall health.
How Fast Is Too Fast?
If you regularly finish your meals in less than 20 to 30 minutes, you’re probably eating too quickly.
It takes about 20 minutes for the stomach to communicate to the brain via a whole host of hormonal signals that it’s full. When people eat rapidly, they can miss these signals, making it easy to overeat past the point of fullness.
Why Eating Too Fast Is a Problem
Eating quickly does more than just lead to overeating, it can affect digestion and overall health:
Swallowing more air – This can cause bloating and indigestion.
Poor nutrient absorption – Not chewing properly can make it harder for your body to extract nutrients from food.
Higher obesity risk – Studies have shown that fast eaters have a greater risk of obesity, while slow eaters are less likely to struggle with weight.
Choking risk – Large, poorly chewed bites can get stuck in your esophagus, leading to discomfort or even a medical emergency.
How to Slow Down When Eating
Here are some practical strategies to help you develop a more mindful eating pace:
1. Eliminate distractions
Turn off the TV and put down your phone. When you eat while watching TV, you tend to keep eating until the show ends or a commercial comes on, not when you’re actually full.
When we’re distracted while eating, we’re less mindful and more likely to overeat.
2. Switch up your eating habits
Slowing down takes practice, but small changes can help:
Try using your non-dominant hand to eat.
Take intentional pauses, drink some water, or put down your fork between bites.
3. Be mindful of taste and texture
If we’re not fully present, it’s easy to eat quickly and not notice how much we’ve consumed.
4. Chew more
If you chew each mouthful a little bit longer, that will naturally slow down your eating.
Interestingly, the type of food you eat matters too. Processed foods tend to be softer and easier to eat quickly, while whole foods like vegetables and proteins take more effort to chew, naturally slowing you down.
Takeaway
Slowing down while eating isn’t just about better digestion, it can help you enjoy your meals more, prevent overeating, and improve your overall health. By being mindful of your pace, tuning into your body’s signals, and making small adjustments, you can build healthier eating habits that stick.
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