I tend to eat very fast. I typically finished eating my meal within 5 minutes. I remembered what I was small, my mum always nagged me to finish my meal faster when I was taking my own sweet time. I was told to it was always better to eat faster while the dishes were still warm. Without realizing, I grew up eating faster and faster, partly because of the culture, partly because of the hectic schedule, and partly because my guys friends are eating fast too!
I have read several articles advising people to slow down their eating because when you eat slower, you feel full sooner and end up eating less. Some studies say that our brains take about 20 minutes to receive the signal that we have had enough to eat.
Several ways to get yourself to eat slower:
- Put knife and fork down between each bite and not picking them up again to cut your next bit of food until you have completely finished eating your previous mouthful.
- If you like to “wash down” your food with water during meal, then consider not drinking during your meal. By doing this, you will pace each bite, chew, and swallow each bite.
- Some advise people to try eating with non-dominate hand. In other words, if you are right handed, then, you can try eating with only your left hand.
- Go have your meal with people who tend to eat slower. If you always eat together with people who always eat faster than you, you may end up eating faster and faster.
Having said eating slower may get people to eat less, I have seen people, who eat slower, are still huge in size and can eat much more food. I believe that one may be full for one specific sensory experience. For instance, if you eat spaghetti for half an hour, you may feel “full” for that pasta, but may still have desire to enjoy food with a difference taste, such as sweet ice cream. Serving meals with various sensory experience actually prolong eating and probably has more influence on how much you eat than how fast.
I do not plan to consciously pause or put down my fork and spoon between bites, but I will try to eat at a pace which allows me enjoy my food. Nowadays, my eating time is be more than 5 minutes, but definitely will not be 20 minutes. It is more important to choose foods that are low in calorie density and with nutritional value than focusing purely on the eating rate. What is the point to eat slower when I am eating the oily French fries and burger in the fast food restaurant?
How about you, have you tried to eat slower and have great success in weight control?
If you like this or other articles in this blog, Subscribe to MunFitnessBlog.com today. It is free.
Scroll down to leave a comment. I really want to know what you think.