Chew More, Weigh Less! 5 Expert-Backed Tips to Help You Eat Slower and Feel Fuller Longer
Simply putting your fork down and taking a big breath slows your pace
When it comes to your meals, eating nutrient-dense foods that are high in protein and fiber is the obvious choice for weight loss. But did you know that how fast you eat can also impact your ability to shed those extra pounds? That’s right! Eating too quickly can lead to overeating, poor digestion and even missed fullness cues, which can sabotage your progress. So, we turned to the experts for their best tips on how to eat more slowly and make every bite count.
How eating slower helps you lose weight
Though often underutilized, eating slowly is one of the most powerful tools for weight loss. “When you slow down, your body has time to register feelings of fullness and experience what the food has to offer (using all your senses like sight, smell, taste and texture) for even greater satisfaction, better hormone regulation and a deeper enjoyment,” says Samantha Peterson, MS, RD, holistic health expert at Simply Wellness.
How does being a slow eater help with fullness? It can take 15 to 20 minutes for our gut to send a signal to our brain that we’re full. If you’re eating fast, you probably already overate by the time you receive that signal, explains Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom.
Woman's World Answers
Plus, eating slowly can help you naturally eat less at meals by giving your body time to register fullness. When you feel satisfied sooner, you’re less likely to overeat—not just at that meal, but throughout the day. This reduction in overall calorie intake makes it easier to create the calorie deficit needed for weight loss.
5 simple tips to train yourself to eat more slowly
When you eat too fast, you tend to swallow bigger pieces of food and more air, says Balls. This can overload the digestive system, leading to issues like gas, bloating and discomfort. It can be challenging to learn to eat slower, especially if you’re used to faster-paced meals. However, these simple strategies make changing your eating habits a breeze:
Ditch distractions
“Distracted dining may negatively impact your brain’s ability to notice satiety signals,” says Jackie Newgent, RDN, CDN, Los Angeles-based nutritionist and author of The Plant-Based Diabetes Cookbook. Habits such as scrolling on your phone while eating, sitting at your computer or watching TV can make it hard to mindfully eat, and they increase the chance that you aren’t listening to those cues.
Put your fork down between bites
It may feel awkward, but putting your silverware down in between bites can actually help you eat slower, even if it’s just a couple of seconds. “This simple act naturally extends mealtime and forces you to finish chewing before loading up the next forkful,” says Peterson. “Your fork doesn’t need to sprint—give it a break between bites.”
Take time to chew
Many of us chew our food fewer times than recommended, often swallowing larger chunks. “Not only can this make digestion more difficult, but it also shortens the eating experience, meaning the plate is empty before the body has a chance to register fullness,” says Heather Snead, certified nutritionist and expert at Live Conscious. She suggests aiming for 20 to 30 chews per bite for most solid foods. If that’s too much, gradually increasing how much you chew can still help you eat slower.
Breathe after each mouthful
It sounds too simple to work, but consciously pausing to breathe while you eat—perhaps while you set down your fork—can lower stress, which improves digestion and slows you down, explains Peterson. Pro tip: Try a 4-7-8 breath before your first bite to help your body enter a “rest-and-digest” state for better digestion, she says. (Follow along with the steps in this video.)
Sip a warm beverage
Slowly sipping herbal tea or warm lemon water during meals helps support digestion by relaxing the digestive tract and promoting a smoother breakdown of food, explains Snead. She says it also naturally slows the pace of eating, allowing time to check in with fullness cues and enhancing overall satisfaction with the meal.
More benefits of eating slower beyond weight loss
While slowing down your eating speed helps you better register fullness cues (and ultimately lose weight), it can also improve your overall wellbeing in several ways:
- Better digestion: Peterson says chewing thoroughly and eating in a relaxed state supports stomach acid production and digestive enzyme release, which helps break down nutrients better.
- Improved eating experience: “Eating slowly and mindfully can heighten mealtime satisfaction and enjoyment,” says Newgent. It may even enhance your sense of taste, too.
- Increased nutrient absorption: “Digestion starts in the mouth. Breaking down food thoroughly helps digestive enzymes do their job more efficiently, making it easier for the body to absorb nutrients in the small intestine,” says Snead.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
