Eating slowly brings you benefits
A study has clearly shown that you eat more when you eat quickly and without thinking.
- The study shows that fast eaters eat significantly more calories than slow eaters. Also, people who eat slowly and mindfully feel full and well after a meal.
- Fast eaters, on the other hand, digest their food worse and also feel it. The result is side effects such as abdominal pain, heartburn, hiccups, and indigestion.
- Eat slowly and do your body a favor. Since you are inadvertently eating less, there are usually fewer calories that need to be processed in the body.
- The body only sends signals after 15-20 minutes of saturation. Anyone who eats too fast does not meet this deadline. This means that those who eat more in less time do not perceive signs of satiety and therefore, as the study also shows, they consume an average of 200 kcal more per meal.
- So if you want to lose weight or at least maintain your weight, you need to eat slowly. This is how you perceive your satiety signals and stop when the body has had enough. Ideally, you will reach your wellness weight.
Learn to eat more slowly with these tips
If you want to learn to eat more slowly, be patient. This process does not happen overnight. Before you can break the long-term fasting habit, you must have an inner conviction about it.
- First of all, consider the harmfulness of fast food and the health problems it causes. The change in food intake begins in the mind. You will only succeed if you really want it.
- In the next step, be sure to give your diet the time it needs. 5-minute breaks are a thing of the past. You should allow a time window of at least 20 minutes.
- You must turn off all disturbing and annoying sources beforehand. This means you don’t look at your smartphone or TV while you eat. You also don’t want to read the newspaper. Instead, you become aware of what you eat.
- Always eat sitting down. You have adopted a relaxed posture. Once you put the first bite in your mouth, chew it about 15 times. Enjoy a delicious meal. Feel how you swallow the pulp of the food.
- Wait for the sting to travel down the esophagus and into the stomach. Only then do you put the second bite in your mouth? You will automatically slow down if you place the cutlery on the plate between the different pieces of food.
- Only continue eating afterwards if you still like it after chewing for a long time. As soon as you feel a slight, pleasant feeling of fullness, stop eating.
- Make sure you always have liquid with you when you eat. Still, mineral water is the best thing you can have between bites.