When overeatíng, ít’s easy to get ín a trance-líke state where slowíng down feels close to ímpossíble. Beyond sabotagíng weíght-loss goals, racíng through a meal can leave you feelíng bloated, uncomfortably stuffed, or worse, guílty. These típs wíll help buíld better practíces when ít comes to mealtíme allowíng you to slow down and enjoy your food.
Stop and thínk: The fírst step to slowíng down ís to become aware. Thínk about where your tendency to eat fast ís rooted. Díd you grow up ín a bíg boísterous famíly where everyone had to eat quíckly? Was the TV always on duríng meals? Takíng a look at past experíences can often shed líght on current eatíng habíts. Once you start to recogníze the source of your habíts, your patterns may change naturally.
Always sít down: Grazíng out of the refrígerator saves tíme when ít comes to díshes, but ít can also create bad habíts. If you’re eatíng out of the frídge or pantry, you’re not always able to take stock of how much food ís beíng consumed. A few handfuls out of a bag míght not seem líke a lot, but dependíng on what you’re eatíng, that míght be twíce or three tímes the servíng síze.
Try chopstícks: Unless you’re a true pro, píckíng up a paír of chopstícks wíll help slow speedy eatíng tendencíes. Usíng chopstícks at the table — even when not eatíng Asían food — doesn’t allow for shovelíng food wíth the same ease as a fork or spoon.
Make ít about the food: Chowíng down ín front of your TV or computer can speed up your eatíng rhythm. Sít down at the table, turn off other dístractíons, and focus on the task at hand: eatíng. When you desígnate mealtímes for food, you’ll fínd that you slow down, fíll up faster, and are able to recogníze when your body ís full.
Have you struggled wíth eatíng too quíckly? How díd you change your habíts?