TAC Blog

Eating slowly is not only a good trick for weight loss, but it's also a way to savor your food, rather than just scarf it down. It's a good practice in mindfulness, can ease digestion, and could even be a personal statement against fast food culture. Eating slowly is however a habit that needs to be acquired and practiced, not a simple decision.

1.    Set aside time to eat. For many of us, eating is just a means to an end, to be over with as quickly and as conveniently as possible. It's not uncommon to multitask, eating while we talk, watch TV, do homework, and even drive. So designate a block of time to eat, and only eat. Avoid Multi-Tasking.

2.    Opt for meals with a variety of flavors and textures. Think of how easy it is to gorge yourself on a bowl of something homogeneous, like macaroni and cheese. A dish with variety, however, will be a little different in every bite. Example: Make Linguine with Clams and Tomatoes
Note that such dishes will be more expensive to buy, because they're more time-consuming to make, and it costs more to use a variety of ingredients. You can save money by making them yourself, or use the price tag as motivation to thoroughly, and slowly, enjoy what you paid for.

3.    Use smaller utensils. The less you can fit onto your fork and spoon, the slower you'll eat. Look for utensils that are designed for children. Or if you really want to ease your pace, eat with chopsticks!

4.    Put down your utensils between bites.  This will help to break the habit of stuffing a new chunk of food in your mouth shortly after swallowing the last one.

5.    Set a minimum number of chews for every bite; ancient, but nonetheless still wise advice. Start with a low number like 10, and over time work your way up to 20 or more. This slows you down, helps ease digestion, and even sets you up for the next step...

6.    Deliberately taste your food.  Make a conscious effort to pay attention to flavors and textures. You might even want to keep a journal. The more descriptive you are the better. Take an approach similar to what's described in How to Taste Wine and How to Taste Dark Chocolate. You'll probably find that you begin to appreciate well-prepared (and well-grown) food in ways you never would have otherwise!