Eat slowly, and mindfully
I know – this sounds lame. However, it is an easy and effective way to battle digestive issues, overeating and feeling sluggish after meals. It is also a great way to create a little calm in your day and check in with yourself.
Why does this happen ?
- Physiology: It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough.
- Psychology: When you slow down, and really try to savor your meal, you tend to feel satisfied with less, and feel less deprived.
Here is the challenge:
Pick 2 meals a day to block off 20 minutes to eat in a quiet setting with no distractions.
Distractions include watching TV, checking emails, driving in your car, eating during a Zoom meeting…etc. Eating with family and having a nice conversation is not a distraction, in fact this can help you slow down your eating.
Set a timer for 20 minutes to hold true to the slow eating part. Put your utensils down in between bites to keep you from putting more in your mouth before you’ve finished chewing. Take smaller bites. Try being the last one at the table to finish your meal.
There’s even an app for it! This can be a great tool to use when you are starting out with slow, mindful eating.
We are living through some stressful times. This doesn’t have to lead to stress eating, though. There are factors and elements that you CAN control in healthy and productive ways. You can show up for those things, own them, and take an active part in shaping them. Focusing on those things that you can control can help you feel calmer and more capable of carrying on.
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