Eat Slowly: Benefits and How to Succeed

Eating slowly brings you benefits

A study has clearly shown that you eat more food when you eat quickly and unconsciously.

• The study proves that fast eaters absorb significantly more calories than slow eaters. In addition, people who eat slowly and consciously feel full and well after a meal.
• Fast eaters, on the other hand, digest their food less well and feel it too. Side effects such as abdominal pain, heartburn, hiccups, and indigestion are the result.
• Eat slowly and do your body a favor. Since you eat less without realizing it, there are usually fewer calories that need to be processed in the body.
• The body only sends signals after 15 to 20 minutes that saturation is occurring. Anyone who eats very quickly falls short of this time limit. This means that those who eat more in less time do not perceive the satiety signals and therefore, as the study also shows, consume an average of 200 kcal more per meal.
• So if you want to lose weight or at least maintain your weight, you should eat slowly. This is how you perceive your satiety signals and stop when the body has had enough. Ideally, you will reach your feel-good weight.

Learn to eat slower 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 habit of eating fast for the long term, you need to have an inner conviction about it.

• First of all, be aware of how harmful fast food can be and what health problems it entails. The change in meal intake begins in the mind. You will only succeed if you really want it.
• In the next step, make sure that you give your food intake the time it needs. 5-minute breaks are a thing of the past. You should plan a time window of at least 20 minutes.
• You should switch off all disturbing and distracting sources in advance. That means you don’t look at your smartphone or the TV while you’re eating. Reading the newspaper is also not desired. Instead, you become conscious of what you eat.
• Always eat while seated. You have assumed a relaxed posture. Once you put the first bite in your mouth, chew the bite about 15 times. Enjoy the delicious food. Feel how you swallow the food pulp.
• Wait for the bite to make its way down the esophagus and into the stomach. Only then do you put the second bite into your mouth? You will automatically slow down if you put your cutlery on the plate between the individual morsels of food.
• Only continue to eat afterward if you still like it after chewing for a long time. As soon as you feel a slight and pleasant feeling of fullness, stop eating.
• Make sure you always have liquid with you when you eat. Still, mineral water is best, which you can sip between bites.