Most of us eat on autopilot. A sandwich at the desk, dinner in front of the telly, a snack while scrolling. Before we know it, the plate is empty and we can’t remember much about the meal. Slowing down is one of the simplest habits to try, and it can make a real difference to how you feel.
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It helps your digestion
Digestion starts in the mouth. When you chew your food well, it breaks into smaller pieces that are easier for your stomach to handle. When we rush, we swallow bigger bites and often gulp down air too, which can leave us feeling bloated, gassy or uncomfortable. Taking your time gives your body a head start.
You notice when you’re full
It takes about 20 minutes for your brain to get the message that your stomach is full. If you finish a meal in five minutes, you can easily eat more than you need before that message arrives. Eating slowly gives your body time to catch up, so you’re more likely to stop when you’ve had enough. Some studies link slower eating with a healthier weight, but it’s not a magic fix and every body is different.
You enjoy your food more
When you slow down, you actually taste what you’re eating: the textures, the flavours, the little details you’d miss when rushing. A meal you enjoy is more satisfying, so you may find you snack less afterwards.
It gives you a moment to pause
For many of us, mealtimes are the only break in a busy day. Eating slowly turns that time into a small reset. Sitting down, putting your phone away and focusing on your food can help you feel calmer, which is good for your mind and your body.
Easy ways to slow down
- Put your fork down between bites. It’s a simple trick that makes a big difference.
- Chew properly. Chew each mouthful until it’s soft before you swallow.
- Take a sip of water between bites.
- Sit at a table. Eating on the go makes it much harder to slow down.
- Set aside 20 minutes for your main meals when you can.
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Eating for energy – How to build meals that will keep you going
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