Studies have shown that eating slow can result in greater food satisfaction. This is key for those who are trying to manage their weight. It seems like such a simple change to make, but it is a challenge for many, including myself. I have to constantly remind myself to slow down when I eat and I’ve been working on this 1 small change for almost a decade.
16 Tips to Help You Slow Down And Eat Less
- Practice – You must practice to break your usual habit of eating quick. Practice regularly and make it a habit.
- Smaller utensils – Use smaller plates, bowls, cups and silverware.
- Sit down – Sit down to eat, every time!
- Avoid distractions – Avoid distractions at the table. Meal time should be time for yourself and family.
- Mindful eating – Practice mindful eating and pay attention to all your senses.
- Serve less – Serve yourself less food since you can always go back for more. Some of us may feel the need to “clean your plate”, which can result in overeating.
- Water – Put your fork down and/or take a sip of water every few bites.
- Chew Slowly – Chew slowly for better digestion.
- Eat with the Non-dominant hand – To avoid mindless snacking, use the inconvenient hand.
- Spread The Word – Try to convince others around to eat slowly with you.
- Breathe – If necessary, practice deep breathing before eating and in the middle of meals and snacks.
- Slow down – Work on slowing down your life. If you are rushing around all day, how can you expect to slow down just for meals?
- Smaller bites – Cutting food into smaller pieces can boost satiety.
- Don’t overload your spoon – Try not to load your next bite onto the fork or spoon until the last bite is finished and swallowed.
- Use a reminder – Add a new object to your eating scenery. For example, place a new vase on the table or a wristband around your wrist. Every time you see this object, use it as a reminder to slow down.
- Avoid foods that you eat quick – Until you get good at eating slowly, try to avoid foods that you are more likely to eat quickly. For example, a sandwich or a wrap that falls apart with every bite inhibits you from putting it down and forces you to eat it quickly.