The Benefits of Eating Slowly

Sure, it can be sexy to talk about a flashy new supplement. Or to really dig into different metabolic pathways in the body.

But if the end goal is to improve health over the long term, following solid habits is what makes the biggest difference.

And one of the most important fundamentals you can do is eat slowly.

The simple act of sitting down and eating your meals in a relaxed and distraction-free manner is beneficial for a number of reasons.  

Eating slowly and paying attention to your food increases mindfulness.

You become aware of your hunger and fullness cues. It becomes much more difficult to overeat when you are present and in the moment.

You become aware of the taste of the food.

Fast food has been engineered to hit our pleasure centres and this leads people to eat more quickly. But when you slow down and consciously eat this type of food, often the opposite occurs. It’s less appealing and often disappointing.

The inverse is true with other foods. If you eat it in a rush without paying attention, it’s much less pleasurable. There’s no stand out flavours that catch your attention when you’re checking emails or distracted by the TV.

But when you eat these foods when you’re present, things change markedly. You notice the flavours more acutely and this increases your enjoyment of the meal.

This can take time to feel normal.

If you’ve never eaten much of this type of food growing up, it’s much subtler than the over-the-top sensation of eating fast food. But with time, your taste buds can actually change and you’ll begin to enjoy these foods more.

And even if your taste buds don’t change, eating slowly is still beneficial. Irrespective of the food choice, eating in a calm, relaxed manner is better for health.  

Eating slowly will leave you feeling better after eating your meal.

When you eat slowly and mindfully, digestion works better. You’re less likely to get heartburn or bloating and you’re less likely to feel sluggish after the meal.   

It helps you trust your body.

Instead of relying on external cues, you’ll begin to tune in to the signals your body is giving you. No need to calorie count or to weigh and measure out portions, instead you can let your body do this naturally for you.

Eating slowly can also highlight other areas of importance.

By trying to implement eating slowly, you may notice how much of a rush you’re always in. You realise that food is often an afterthought that you try and wedge in between back-to-back meetings or an otherwise hectic schedule.

Or maybe you realise that it’s hard to be alone with your thoughts while eating slowly. Or that so much of your eating is about emotions and coping rather than about nourishment.

All of these are indicators to what your real “food issues” are and can help you see why going on another diet isn’t the solution.  

If someone is suffering from issues around food that involve restriction and under eating, slowing down with eating might not be where I’d start (and possibly the opposite suggestion would be helpful).

But for many clients, it’s a great solution.

So what does “eating slowly” look like?

• Put down your cutlery between bites
• Pause and take a few extra moments before you pick your cutlery back up again
• Become conscious of your chewing (more so in the beginning) and chew for a little longer than you think is necessary
• Be in the moment and enjoy the experience of eating. Notice the smells, flavours, and textures, and see what happens when you really pay attention.
• Eat without distractions. So avoid TVs, phones, laptops, emails and anything that disconnects you from the eating experience. Pleasant conversations with family or friends or enjoying music are welcome.
• Begin by aiming for 15 minutes per meal and increase to 20 or 30 minutes. If it helps, set a timer.  You can do the same with snacks too, taking just 5 minutes to eat distraction-free.

So if eating slowly feels appropriate for you, then give it a try and see what you notice.

Getting Help On Your Recovery Journey

I’m a leading expert and advocate for full recovery. I’ve been working with clients for over 15 years and understand what needs to happen to recover.

I truly believe that you can reach a place where the eating disorder is a thing of the past and I want to help you get there. If you want to fully recover and drastically increase the quality of your life, I’d love to help.

Want to get a FREE online course created specifically for those wanting full recovery? Discover the first 5 steps to take in your eating disorder recovery. This course shows you how to take action and the exact step-by-step process. To get instant access, click the button below.