The Simplest Way to Eat Better
The only diet that matters.
When it comes to eating better, most folks worry about the little details:
“Is bread fattening?”
“Do I have to drink a protein shake after my workout? and how much? what kind of workouts do I need to do to drink a protein shake after?”
“Should I do keto since all my friends did it, too? Or should I be doing Paleo? Or what about the alkaline diet?!”
Yet they overeat at the end of the day because they felt deprived in the day. Or they buy a bunch of snacks to keep at work and eat mindlessly while working. Or they’re not present while sitting in front of the TV or scrolling on their phone.
And who can blame them? We’ve been taught to think about what we eat, not how we eat, to make a change in our health. Not to mention, fear-mongered by companies claiming certain foods are bad for you because it benefits them when you decide to buy their item instead. That’s for another article, though.
It’s too bad since…
Eating slowly and mindfully can actually be an incredibly powerful habit for driving major transformation.
Instead of having to figure out which foods to eat, in what frequency, or what time— important but not at the top of the list — eating slowly is the simplest way anyone can start eating and feeling better, immediately.
Why?
- It takes about 20 minutes for your body’s satiety signals to kick in, but this can vary on an individual basis. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough. Digesting food starts in the mouth so it’s important to be mindful from the beginning.
- When you slow down, and really try to savor your meal, you tend to feel satisfied with less, and feel less “deprived.”
But…
People struggle with this habit.
(Oh, do they struggle)
What to do?
Practice at slow eating and know you won’t be perfect right away or all the time. That’s okay.
To help you, try one of these tips. You can experiment with them for just one meal, or take on a full “30-day slow-eating challenge,” if you feel up to it. But remember, it’s okay to be inconsistent, as long as you’re consistent with your effort. The important part is to take action and start.
Take a breath. Acknowledge your meal and be present.
Before you eat, pause. Take one breath. Take one bite. Then take another breath. Go one bite and one breath at a time. That’s it.
Add one minute per meal.
At the beginning of a meal, start a clock and see if you can make each meal one minute longer than the meal before.
Do something between bites.
Besides taking a breath (or three), try:
Setting down your utensils
Taking a sip of water
Asking someone at the table a question
Savor your food.
When you eat… eat. Enjoy it. Really taste it. Is it salty? Sweet? Does it coat the roof of your mouth? What’s the texture like? Think about these questions with each bite.
Notice what affects eating speed.
Even something as subtle as silence or background music can trigger you to speed up or slow down, which is why some folks have found success with listening to a 20-minute “slow eating” playlist. Sometimes it’s about not being present, and being in our heads too much thinking about the past or worrying about the future. That’s why earlier I said to be present.
Finally…
Try to remember: Don’t put food on your fork… if there’s food in your mouth!
Hopefully, you found these tips helpful and are ready to apply them to your daily life. Remember, it’s about being consistent when you try something new to make it a habit and actually make a change.
Want more eating and nutrition tips? Download my FREE nutrition guide which goes over how to eat to lose body fat and gain muscle. It also includes information on vitamins, supplements, and hydration tips.
