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We are so rushed and distracted these days that our meals can often be consumed too quickly. Inhaling our meals and not taking the time to really enjoy them can have a negative impact on our health!

This week let's take a look at how slowing down and eating more mindfully can lead to easier weight loss, better digestion, and greater satisfaction with our meals!

Registering you are full

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.

It takes about twenty minutes from the start of a meal for the brain to send out signals of feeling full. Most people’s meals don’t even last that long!

Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food.

Now imagine the effect of those extra calories on your weight.

Improve your digestion

Chewing breaks down large chunks of food into smaller particles, as do the enzymes in your saliva, which puts less stress on the stomach.

Failing to chew food well can cause indigestion. Eating too fast can cause you to swallow air excessively, leading to bloating.

Photo Credit - Julia Gray Photography

Take your time to enjoy the flavours

Prolonging the time it takes you to eat a meal will enable you to experience more of the flavors, textures, and aromas of the food on your plate.

In essence, eating will become more interesting when you slow down!

So how can we learn to eat slower!?

We have listed a few options below.

Try one and let us know how you get on!

Photo Credit - Julia Gray Photography

Do something between bites.

Pacing yourself is easier when you have a specific action in mind to break up mouthfuls of food.

Between bites, try setting down your fork, taking a breath, taking a sip of water, or asking someone at the table a question.

Eat foods that need to really be chewed.

Minimally processed lean proteins, fruits, and vegetables, whole grains, beans, and legumes require more time and effort to eat.

The more you have to chew, the longer it’ll take you to eat, giving your fullness signals a chance to catch up. Try counting at least 20 "chews" before swallowing.

Photo Credit - Julia Gray Photography

Add just one minute.

When you start your meal, start the clock or use an app to time yourself.

Stretch out that meal as long as you can. Then try to make your next meal last one minute longer.

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