We all know someone who seems to take forever to finish their meal. The frustration sets in when you’re finished your meal, all set for dessert, and they’re only half way through.
But, chances are that the slow eaters in your life also don’t have to worry about weight management.
Eating too much food is a basic reason for weight gain. Your brain does not get the signal that you are full until 20 minutes after you start eating. That means, if you finish your meal in 10 minutes, you’re still “hungry” and you help yourself to more food. Food that you don’t need, with calories that you won’t burn. Those calories are then stored as fat and your weight loss mountain just got that much higher to climb.
But fast eating is a life-long habit and slowing it down is not easy. By following all or at least a few of the tips below, you can start to slow down your eating and speed up your weight loss.
- Eat More – often that is. We thought you’d like this first one, but it’s not quite as good as it sounds. You eat fast not just because it’s your habit, but because you are hungry. Sometimes too hungry. By eating healthy snacks between meals, when it comes time for lunch and dinner, you’ll be less hungry and less likely to “hoover” your food.
- Chew, Chew, Chew – your food properly. At least 10 times per bite. Enjoy your food and each mouthful of flavour for a longer time.
- Take Smaller Portions. When you do, it forces you to stop eating for a moment to get the extra helpings you would normally pile on your plate at the start of your meal.
- Drop the Knife and Fork. Between bites, put down your knife and fork and take a sip of water. It slows down your eating and the water helps to fill you up. And if you use smaller cutlery, even a baby spoon, or chopsticks, it’ll take longer to finish your meal.
- Relax. Make sure you go to the bathroom before a meal so you won’t eat quickly to get up and go later. Light candles at dinner and put on some easy listening music. Get away from your desk at work and find a quiet place to eat. Try to stretch each meal to 20 minutes.
The right nutritional supplements can also help you reduce the hunger pangs that force you to gulp down your meals. Talk to your local nutrition professional for advice on the right supplements for your diet and weight loss goals.