Have you ever felt restless and “hungry” immediately after eating a full meal? This used to happen to me almost every day. I’d speed through my meals in 10 minutes or less, scrolling on my phone and paying very little attention to my food.

When I finished eating, I felt extremely unsatisfied. Because I ate so fast and wasn’t mentally present, it felt like I hadn’t eaten at all. I was much more likely to experience strong cravings or obsess over when I could eat my next meal. Sometimes, I would eat more food and end up feeling stuffed 30 minutes later.

I first realized I was a fast eater several years ago. When I started dating my boyfriend, I frequently went out to eat with him and his parents. All three of them ate significantly slower than me. It was awkward and embarrassing to wolf down my food only to notice that they still had more than half their meals remaining.

When I started paying attention to my eating speed, I made some interesting observations. Most of the people I knew who were overweight were fast eaters just like me. On the flip side, the people who ate the slowest also tended to be the slimmest.

When I questioned my weight loss clients, I found that almost everyone who was struggling to see results admitted to being a fast eater. Many of them had experienced the same feelings of dissatisfaction, cravings, and lingering “hunger” after meals.

Around the same time, I also completed my Precision Nutrition Level 1 Certification. Slow eating is extremely important to PN; it’s the first habit they teach their nutrition clients, even before they talk about what foods to eat. I was intrigued by the idea that changing how we eat could have such an outsize impact on our health, body size, and wellbeing.

Armed with these experiences, I began my own quest to become a slow eater. The benefits I’ve experienced cannot be overstated. Slow eating revolutionized my understanding of hunger and fullness and dramatically increased the satisfaction factor of my meals.

I strongly believe slowing down is one of the biggest bang-for-your-buck changes anyone can make to improve their nutrition, build a leaner body, and heal their relationship with food. Below, I share some of the benefits of slow eating and my favorite strategies to help you get started.

The benefits of slow eating

There is a lot of research and anecdotal evidence supporting the value of slow eating. Some benefits are physiological, others are psychological.

• Slow eating helps us get more in touch with our natural hunger and fullness cues. It takes time for our guts to tell our brains we’ve had enough to eat. If we eat too fast, it’s easy to eat more than we need before we even notice we’re full. For this reason, slow eating can help us eat less food and effectively manage portions and calories. It’s one of the best ways to reduce feelings of restriction and deprivation during a diet. When you eat slowly, you feel more satisfied with less food.
• Slowing down and chewing our food can aid in digestion and improve the nutrient absorption of our food. This is a game changer for anyone who regularly struggles with gastrointestinal issues.
• Slow eating dramatically increases the satisfaction factor of our meals. When we slow down, we’re forced to be more mindful as we eat. It’s easier to appreciate the flavors and textures of our food. We slowly notice ourselves getting full and can pick up on subtle signals from our body. When the meal is finished, we feel more fulfilled and are less likely to reach for extra food or snacks.
• Slowing down and removing distractions turns meals into a relaxing experience. Like many of you, I spend much of the day plugged in to my phone and frequently distracted. I have a bad habit of reaching for my phone any time there’s a lull in my day. Forcing myself to put my phone away and focus on eating slowly creates much-needed mental space. I look forward to my meals as an opportunity to relax and recharge.

Slow eating strategies

I have been practicing slow eating for several years. I don’t always get it right, but slower eating is becoming more and more natural for me. Below are some of the strategies that have been most helpful for me and my clients. Not every strategy will work for every person, so experiment and try them out one at a time.

• Food in mouth, fork on plate. One of the simplest changes I made was also one of the most powerful. In the past, I was busy loading up my next bite of food on my fork before I finished the one in my mouth. Now, I always put my utensil down until I’m completely done with each bite.
• Actually chew your food. Naturally fast eaters have a tendency to wolf down their food without fully chewing it. You will digest your meals much better if you chew your food into a paste before swallowing. This also allows you to truly taste flavors and experience food textures.
• Enjoy the moments between bites. When you eat slowly, there will be more empty space between bites. I use this time to sip water, relax with a deep breath, or engage in conversation if I’m sharing my meal with others. I’ll also check in with my hunger levels by asking if I’m still hungry and still enjoying the meal. If I’m not, I know it’s time to stop eating.
• Remove distractions. I used to mindlessly scroll on my phone during meals. Because I wasn’t present, I never felt satisfied and was more likely to experience strong cravings or overeat later. Now, I put my phone away when I eat for most meals. Your distraction of choice could be something else, such as eating in front of the tv or computer or in your car. Whenever possible, do one thing at a time. Eat, and then get on with the rest of your day.
• Use a meal timer app. Eating slowly doesn’t come naturally to me, so I use the Eat Slowly app to hold myself accountable to a slower pace. I try to take at least 15-20 minutes to eat all my main meals and at least 10 minutes to eat any smaller meals or snacks.

What to do now

If you want to lose weight, make healthier food choices, or simply get a grip on hunger and cravings, try eating slower.

My challenge to you:

For the next two weeks, focus on eating slowly for at least one meal per day. Pick just one strategy from the list to try. Sit down to eat without distractions. Take one bite at a time and pause before you keep eating. Enjoy your food and reconnect with your bodily sensations. Use a timer to hold yourself accountable.

Then, pay attention to how you feel. I think you will be amazed at how much more you enjoy your meals and how much more satisfied you feel when finished.

Looking for a sane and sustainable approach to fat loss that doesn’t rely on fad diets or gimmicks and isn’t overly restrictive? My habit-based, holistic approach to coaching helps you focus on the few things that matter and ignore the rest. I’m currently accepting new clients, and you can apply to learn more at this link.