Tuesday, September 8, 2009


Eating more slowly gives your body a chance to tell your mind that it’s full, so that you stop eating before you go overboard. In a preliminary study presented at the North American Association for the Study of Obesity’s Annual Scientific Meeting in 2004, study subjects ate less when they were instructed to eat more slowly. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it. (I actually have to cover my plate so I will STOP picking at it!)

Here are some practical tips for chewing more thoroughly and eating more slowly:
  • Give yourself enough time to eat—at least 20-30 minutes just to eat the meal, plus additional time to prepare it.
  • Don’t eat amidst distractions, like the TV, computer, or while driving.
  • Be fully present while you eat. Notice the smell, temperature, texture, color, and subtle flavor differences of each food you consume.
  • Take smaller portions, taking a break before refilling.
  • Put your fork down after each bite.
  • Eat mindfully, chewing each bite as many times as necessary to pulverize any texture.
  • If you’re eating in a group, be aware of the speed at which others are eating. Challenge yourself to be the last to finish.
  • Start by finding out how quickly you currently eat your meals. (You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes.)
  • Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes.
I know I am guilty of eating to fast also, it's a crazy fast pace life we all have I know, we should slow down and try to enjoy it more!!

In Health and Fitness,
Stephanie :o) "GET UP AND TRAIN!"

1 comment:

amynwillis said...

Good stuff Steph! I'm definitely guilty of eating fast. I'm going to try your tips :)