We have all heard the saying, “Slow and steady wins the race.” This wise advice is the approach we love to take with our clients at the Bodysmith. You see, helping our members achieve their goals is often about changing habits. Habits got each of us where we are. Changing habits will get each of us where we want to go (and stay, for the long run).
Today I want to share a simple tip that can have a big impact on your weight loss efforts. Notice how I said simple and not easy.
So here it is: Eat Slowly.
People who eat slowly are more satisfied, enjoy their food more and are less likely to be overweight. Overall, they tend to eat less as well.
Here are a few reasons why eating slowly is good for you:
- It takes your brain 20 minutes to receive the memo from your stomach that you are full. Many of our meals are consumed in less time than that, so it is very easy to overeat and pack on some extra pounds.
- You will digest food your better. No more bloated, uncomfortable zonking out on the recliner after dinner.
- You will gain a greater appreciation of the subtle nuances of food. Savor your meal and relax from the stresses of the day
This sounds great for me too, because I have been known to scarf my meals down in record time. Just ask my friend Quinn about the cinnamon roll incident. Lately, I have been experimenting with a few strategies to help myself learn to eat slower:
- Put down the fork between bites. Take a look around or check in with how you feel. Having good company to chat with can also help pass the time.
- Chew more. Besides sniffing the air and we also smell our food “retro-nasally” as we chew. This means, while we chew we actually smell the food from up the back of our throat into our sinuses. Plus, taking your time with each bite also lets your saliva do its work and start digestion in your mouth which makes your guts happy. Cool!
- Eat with your non-dominant hand. This is a personal favorite of mine even if it can be quite frustrating. Try using chopsticks and I guarantee your meals will take much longer.
Don’t let the idea of changing habits overwhelm you. Use this simple tip, to eat more slowly, as a positive step for your overall health.