Make time for a meal, don't rush. Be comfortable, isolate yourself from distractions and use small utensils. Take small bites, chew well and slowly. Deep breathe between bites and take a sip of water whenever needed. Practice mindful eating and focus on all your senses. Avoid foods that you are likely to gulp, serve yourself small portions and refill when needed.
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.