Tips for eating slower....

highwood1968
highwood1968 Posts: 61 Member
in Health and Weight Loss
Hi I would love some tips for slowing down when I eat....at times I know I am shoveling food into my mouth and I know that this bad habit I have about eating fast definently contributed to my weight gain. So hard though to be consistent and train myself out of this bad habit.
Thanks:)

Replies

  • shancourcy16
    shancourcy16 Posts: 49 Member
    A few good tips are to put your fork down between each bite, and to not eat when you are distracted watching TV so you can enjoy and focus on the food you are eating.
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    I saw an Instagram account where she bought mini (cocktail) forks to use for eating dinner. Kinda nutty, but it would work to slow you down!
  • highwood1968
    highwood1968 Posts: 61 Member
    True...I think the putting the fork down is huge...sometimes when I am paying attention to my fast eating I notice that the fork never gets put down. Sometimes I wonder how I developed this habit...I am in my 40s and as long as I can remember I ate fast.
  • brb_2013
    brb_2013 Posts: 1,197 Member
    I have always had jaw problems and therefore needed to do my chewing slowly and carefully. Be mindful during meals, pay attention to your plate, what foods are going onto your fork, how does each bite taste etc, and slow down your chewing. Slow chewing is also good for digestion!
  • pondee629
    pondee629 Posts: 2,469 Member
    Put the fork down and count your "chews".

    "According to the experts at Ohio State University, you should chew softer foods 5-10 times, and more dense foods (meats/vegetables) up to 30 times before swallowing." heritageihc.com/blog/chewing-your-food/

    Take a sip of water between forkfuls. Engage in polite dinner time conversation with family and friends. NEVER talk with you mouthful ;-)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Plan your meals and portion out correctly and you'll be good. Some of us just live in the fast lane :p
  • xAmeenahx
    xAmeenahx Posts: 34 Member
    I definitely cut out watching TV when I eat and it definitely helps
  • Acacia_Evers
    Acacia_Evers Posts: 263 Member
    30 chews of anything for me just turn into food mush and powder! Yeuck!
    I'd say just put the fork down, like everyone else has mentioned.
    Sometimes I'll take a large gulp of water or three after every few bites to help fill up my tummy more.
  • tulips_and_tea
    tulips_and_tea Posts: 5,741 Member
    Good for you for being mindful of this and putting forth the effort to change the habit. Once you slow down you will realize you enjoy your food much more. You get to taste it for longer and it's more satisfying.

    Also, eating fast is not good for your digestive tract. And, as already mentioned, it's important to use table manors whether eating at home or out and eating slower enables you to converse without food in your mouth.

    It's just a learned habit that you can UN-learn.
  • Moxie42
    Moxie42 Posts: 1,400 Member
    vivmom2014 wrote: »
    I saw an Instagram account where she bought mini (cocktail) forks to use for eating dinner. Kinda nutty, but it would work to slow you down!

    I may or may not use chopsticks whenever possible because it forces me to slow down, lol! I also will cut meat one bite at a time, instead of pre-cutting it.
  • laur357
    laur357 Posts: 896 Member
    Mindfulness meditation and mindful eating. I was already a slow eater, but now I'm very slow since I started meditating. (Too much of a good thing? People are always stealing tater tots off my plate now. I wasn't finished!) This helps you focus on what you're eating and carefully considering the flavors, textures, etc. It doesn't have to be a big deal, but some of the exercises are helpful. I've seen many library books specifically on mindful eating and exercises to practice.

    Other behavioral cues that might help (most of which were already mentioned) -
    listen to slow, calm music
    eat with a non-dominant hand or chopsticks (unless you already regularly eat with chopsticks)
    putting utensils down or taking a sip of water between every few bites
    eat a few meals with friends who already eat slowly and mimic their pace
    don't eat while reading/playing on a phone/watching tv/standing at the kitchen counter
  • helenbenzie75
    helenbenzie75 Posts: 95 Member
    I've a work colleague who literally takes over an hour to eat her lunch everyday. I think that's excessive lol, it can't be very nice either! She literally chews like an sloth :-)

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