“How soon after exercise should I consume my protein shake?”
“What percentage of my calories should come from fats?”
“What about ketones?!”
These questions come from well intentioned people who just want to lose some weight. They are – understandably – baffled by the amount of information about the “right way” to lose body fat and spend a great deal of time worrying about what they should be eating.
There’s a step you can take before changing anything in your diet.
Something that’s so monumentally simple and straight forward it almost seems not worth bothering with.
Whatever you’re having to eat, eat it slowly. Chew it thoroughly. Put your knife & fork down while you chew, and really be mindful about the flavours, textures and temperatures of your food.
Sure, there are way more complicated things you can be doing. But why start with something complex when you are able to get results with something more simple?
Slow down, pay attention, and stop when you’re no longer hungry.
This works for 2 reasons:
- It gives your body a chance to feel physically full.
- You feel psychologically more satisfied with what you’ve had and feel less deprived.
If you’re prone to digestive issues such as bloating or stomach cramps after eating, this can help some people. Physiologically, it stops you taking great big bites of food and gulping it down – because when you eat more slowly, you chew more thoroughly and that digestive process is helped along. This too has a psychological effect by making you feel sluggish or out of shape.
Eating should be a response to internal hunger cues – not because it’s a certain time of day, or Karen has brought snacks to the break room (again?! Damn it, Karen!)
Slowing down your eating can help you with your appetite awareness, helping you to tune into when you’re feeling hungry and when you’re getting full. This ability to listen to those internal cues are the start of the intuitive eating that could make up the rest of your life.
When it comes to binge eating, slowing down can help you to recognise what’s happening. It allows you to pause and catch hold of the panic which can accompany an episode. It can also allow you to become aware of the triggers that lead to binge eating, and help you to interrupt these patterns and feel more in control of your decisions.
It works even in circumstances where we might not have control over what we eat. How we eat is something that’s always in our control and doesn’t need any fancy diet foods or equipment.
Like everything, eating more slowly can be measured on a continuum.
At its most basic level, take one breath before you eat. Allow yourself to pause and savour the smells and colours of your meal. Feel gratitude for the food, and giving thanks to the people who were involved in making it is a really nice way to do this. Continue – one pause and one breath at a time.
Try to move the needle by eating without distractions. Put your phone away, don’t eat in front of the TV and make sure you eat at a table where possible. This is an opportunity to put down your fork, take a sip of water, or speak to your dining companions if you have company.
Remember this is a practice that takes time and can be refined. Honestly, this is something that I still really struggle with. I sometimes ask whoever I’m eating with to remind me to slow down.
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