If you tend to be the person who always finishes their meal first, it might be time to stop and smell the… food. People who eat slowly, disconnect from technology and enjoy their food, tend to weigh less.1 Mindful eating could also help you lose weight, according to researchers.2 By eating quickly you may consume more calories and overeat before realizing you’ve satisfied your appetite, and may actually impair your metabolism.3 Despite most people’s on-the-go, hectic lifestyles, eating with more intention may not only benefit your health but also help you connect with those around you. Here are six tips to help you slow down, and enjoy your next meal:
Disconnect From Devices
Try turning off the TV and setting your phone in another room. Screen time is distracting, meaning you’re more likely to munch carelessly and overeat. Take the time to enjoy the meal in front of you with family or friends. It’s a win-win: you’ll be more engaged with those closest to you as well as the food on your plate.
Take Breaks Between Bites
It’s a trick that’s been around forever, but it’s true - put down your utensil in between bites and you’ll take more time to finish your meal.
Discover New Flavors
Eating should involve all your senses. As you’re consuming a delectable dish, notice, how does it smell? What is the texture and how does it look? Discover a new, healthy recipe and make mealtime an event, where you can eat with intention. Savor every bite and enjoy your food.
Take Smaller Bites
Dinner shouldn’t be a race to the finish line. A plate full of food will take much longer to eat if you take modest bites. A study by Arizona State University found that a piece of food cut into smaller pieces may give you the appearance of more, increasing your satiety.4
Every day take the time to be thankful. Spend a moment to express gratitude for the people around you and the food in front of you; after all, it took time, money, and effort to prepare.
Leave Seconds in the Kitchen
Rather than bringing out dishes of food and displaying them within arm’s reach on the dinner table, leave them in the kitchen. Portion your food on your plate before sitting down to eat. By practicing mindful eating and enjoying your food you’ll be less likely to want to get up and head into the kitchen for seconds.
Are you looking for a weight loss program that takes out the guesswork so you can enjoy your meals more mindfully? Contact us for your free appointment today!
 Walton, Alice G. “Eating More Slowly May Help With Weight Loss, Study Finds.” Forbes, Forbes Magazine, 13 Feb. 2018, www.forbes.com/sites/alicegwalton/2018/02/12/eating-slowly-and-mindfully-may-help-with-weight-loss-study-finds/#1f9a9065f41e.
 Hurst, Yumi, and Haruhisa Fukuda. “Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data.” BMJ Open, British Medical Journal Publishing Group, 1 Jan. 2018, bmjopen.bmj.com/content/8/1/e019589.
 Macmillan, Amanda. “Here's Why Eating More Slowly May Help You Lose Weight.” Time, Time, 12 Feb. 2018, time.com/5144169/eating-more-slowly-weight-loss/.
 Sass, Cynthia. “Small Bites, Big Weight Loss.” Shape Magazine, Shape Magazine, 10 Dec. 2015, www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss.