The other day, I sent you an email about intuitive eating, and the response has been nothing short of amazing. Many of you have been curious about how to actually tap into your body’s cues and make intuitive eating work for you. Well, it all begins with a crucial step called mindful eating, and today, we’re going to dive into the first step in intuitive eating: slowing down.
The truth is, a significant portion of us ends up overeating simply because we eat too quickly. You see, our bodies come equipped with an automatic “shut-off” response, a signal that lets us know when we’ve had enough. The problem is that most of us override this signal because we don’t give it the time it needs to kick in. Consequently, we end up consuming more food than we intended and more than our bodies actually require.
It’s not just the speed at which we eat; it’s also about not chewing our food adequately. This can have several negative consequences, from dragging down your energy levels as your body struggles to digest excess food to making it challenging to maintain a healthy weight.
So, here’s the essential first step in intuitive eating: SLOW DOWN.
Take Small Bites: Opt for smaller, manageable bites that allow you to savor the flavors and textures of your food fully.
Savor the Moment: Take the time to truly taste and enjoy your meal. Mindful eating is about engaging all your senses in the experience.
The 20-Minute Rule: Did you know that it takes about 20 minutes for your body to realize it’s full? By slowing down and savoring your food, you give your body the time it needs to send those satiety signals to your brain.
Now, I understand that if you’re used to eating quickly, making this shift can require some effort and mindfulness. But remember, to speed up results, sometimes you need to slow down.
Here’s another helpful tip: if you find yourself tempted to have a second helping, try this. Drink a glass of water and wait for five minutes. Give your body some time to process the food you’ve already eaten. If you still genuinely feel hungry after those five minutes, go ahead and have that second helping. It’s about being in tune with your body’s signals and honoring them.
Action Tips to Help You Slow Down:
- Gratitude: Before you even begin eating, take a moment to express gratitude for your food. This simple act can help you connect with your meal on a deeper level.
- Smaller Bites: Consciously choose to take smaller bites. This practice not only encourages mindful eating but also allows you to enjoy your food more fully.
- Fork Down: Put your fork down between bites. This action gives you a chance to savor each bite and also helps you pace yourself.
- Chew More: Make an effort to chew your food thoroughly. Proper chewing aids digestion and ensures you’re getting the most out of the nutrients in your meal.
- No Rush: Remember, it’s not a race. There’s no need to rush through your meal. Slow down, savor, and enjoy.
So, how about making a commitment, just for TODAY, to give this mindful eating practice a try? By slowing down and savoring your food, you’re taking the first step toward unlocking the power of intuitive eating. It’s all about honoring your body, learning to listen to its messages, and giving it exactly what it wants and needs.
Make it an amazing day,
Keith, Michelle & More Team
REFERENCES
www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1
www.healthline.com/nutrition/mindful-eating-guide#rationale