How can you slow down while eating?

To slow down while eating, several techniques can be employed:

1. Mindful Eating: Focus on the sensations of eating—the taste, texture, and aroma of the food. This can help you become more connected to the experience and less likely to eat out of boredom or habit. Put your utensil down between bites to pace yourself 1.

2. Chew Thoroughly: Take the time to chew each bite thoroughly before swallowing. This not only helps with digestion but also slows down your eating pace. It’s a simple yet effective way to enjoy your meal and recognize when you are actually full 2.

3. Avoid Fluids While Eating: Drinking fluids while eating can make you eat faster. Avoid this to slow down your eating speed. This allows time for digestion and satiety signals to reach your brain, potentially reducing overeating 3.

   • 

     1

     Mindful Eating Practices

     00:55:50
     
   • 

     2

     Mindful Eating

     00:21:23
     
   • 

     3

     Eating Pace Matters

     00:52:21
     

4. Eat Until You're 80% Full: Adopt the practice of eating until you're about 80% full. This Japanese concept emphasizes eating more slowly and stopping before feeling completely stuffed, promoting better portion control and digestion 1.

Using these strategies consistently can help you slow down your eating, leading to a more enjoyable and health-conscious mealtime experience.