How to Eat More Slowly

by Claudia

How to Eat More Slowly

Do you struggle with eating too quickly and find it tough to remember to slow down? Me too. This has been one of my biggest hurdles and it’s something I’m constantly reminding myself of.

Eating more slowly is a good idea for so many reasons. Not only does it help you eat less and become more mindful of what you are eating, it also improves digestion and your body’s ability to absorb and use the nutrients in the food.

When you eat too quickly you may notice increased stress, digestive upset, stomach aches, heartburn, gas, bloating, and even fatigue. That’s because you’re body is working so hard to digest food that really needed to be digested in your mouth through chewing. So finding ways to eat more slowly is not only good for your waist line, it’s good for your overall well-being. You’ll have more energy, feel better, and feel lighter. Wins all around!

So here are my six of my personal favorite tips to help you slow down at meals:

  1. Use chopsticks. Not only do you become more conscious of what you’re eating as you’re gathering it up with your chopsticks, but you simply can’t take the big bites you can with a full-sized spoon.
  2. Use smaller cutlery like dessert spoons and forks. Here again, you’ll end up needing to take more bites which necessarily slows you down.
  3. Use smaller plates. Not only does this help control portion size, I find we also tend to eat more slowly from smaller plates.
  4. Set your fork down between each bite, even if it’s just for a moment. You’ll start to notice how usually as you’re eating, you’re generally preparing the next bite instead of enjoying the bite you just took.
  5. Have a chewing competition with your family: see who can chew each bite the longest. This is especially great for kids!
  6. Count how many times you’re chewing each bite. This is something you can do when eating alone or with others. Just bringing awareness to your chewing helps you to chew your food better which is better for digestion (digestion begins with chewing) and slows you down.

I understand how tough it can be to slow down at meals when your habit has been to eat quickly. Try out these tips and see which ones help you. Use them as often as possible to help you create a habit out of eating more slowly. Your digestion will thank you!

In joy,


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