Slower really isn’t in my vocabulary… I’m a go go go type person who likes to be busy and thrives off of adrenaline. Or so I think… I’m even a sprinter when it comes to my fitness. I will take multiple 100m sprints over a 5k run any day. This body was made for fast twitch exercises. And I seemed to think that this fast twitch body type was good for eating as well.
So, when week 3 habit of the PN Program came into my inbox I was in for a treat.
For two reasons:
- This was going to be a hard habit for me to break
- I wasn’t sold on the fact this was a habit that would lead to results
I never knew I ate “fast” but when I first started the “Eating Slowly” habit in Precision Nutrition, it was an eye opener. My fast twitch muscles were on fire! The faster I could get the food in, the faster I could move onto my next task. The faster I ate, the more food I could consume and enjoy. But what I didn’t realize was that the faster I ate, the worse I felt and the more I was sabotaging my results.
I didn’t believe at first that something this “Simple” could make a BIG DIFFERENCE. But I soon realized I was unconsciously eating and harming my overall well being.
I was bloated all the time
Meals were stressful
I wasn’t satisfied when I was done, wanting more
I then decided I was ready to change these things so I started making small steps to eat slower. I definitely wasn’t ready to go all in. But I made small changes instead.
No more eating in the car rushing from the gym to meetings
Putting my fork down in between bites and taking a breath
Adding 5-10 min of time for my meals
And just after a few weeks of implementing this habit, I felt much better and was ready to take on this habit for life.
I began to realize that Eating Slowly was way more important than:
- what you eat
- when you eat
- where you eat
- who you eat with
- getting anything else “perfect”
Why Eat Slowly?
Satisfied
It gives your body time to recognize it is full. And you begin to taste your food and appreciate each bite.
Eat Less Without Trying
Slow eating means less food but also more long-lasting satisfaction.
Improved Digestion
If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared. Surprises are great for some things, not so great during digestion.
More Water
The more we slow our meals down, the more time we give ourselves to hydrate.
Eating Slowly – It’s my new favourite habit and my go-to reset when things are feeling a little off or crazy! If weight loss or maintenance is your goal, definitely slow it down.
It may take some time for you to buy in (like it did me) but I promise you that this habit will do wonders for your results and your overall health.
Slowly Eating Tips
- Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food. I am still working on this one!!!
- Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
- Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy conversation.
- Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
- Use smaller plates or different utensils (such as chopsticks… good luck!)
- If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.
- Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner companions who hardly stop talking long enough to take a bite are often ideal for this.
- Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience.
As the holidays approach, it is even more important to keep this habit in the back of our minds. Or let’s say in the front of our minds. Eat slow and don’t overeat every day for a week this holiday.
Go ahead – Eat Slow.
