Eating slower can both help you reduce the amount of food you are eating and also improve your digestion. When you eat too fast your body doesn’t have the time to send you a signal that it’s getting full until you are already full and it’s too late. When you eat more slowly you can be more in touch with your hunger and fullness cues and eat an appropriate amount for each sitting.
To accomplish this, always try to turn a meal into something that feels like a meal. Even if you have to each takeout at your desk at work try to take a break from checking your emails or your social media which can become distractions from the focus on your meal. You might find when you spend more time with your food that you get more enjoyment out of it too, which can change the way that you approach dieting. When you see food as something that should be respected it is easier to choose food that will respect your body right back.
Try putting your fork down between bites or set your sandwich down between bites if you are eating something you hold with your hands. This way you have to chew and swallow each bite before you start shoveling the next one into your mouth. If you are drinking water with your meal you can also try taking a sip between each bite to draw out the eating process. Try and chew your food until it is completely chewed which will give you a longer experience with it but also get a jumpstart on the digestive process since the stomach acids will be able to break it down more efficiently.
If you find that the reason that you want to speed eat is because you are totally starving try having a small snack between meals to avoid that feeling of being too hungry. You can also begin a meal with a bowl of soup or broth to add volume to your stomach and trick yourself into thinking that you have already eaten more than you have, which might curb some of your hunger for a while.
Drinking more water throughout the day can also start you off feeling more full. Often when we are feeling hungry we are actually just craving some water but our body confuses the signals.
Practicing mindful eating is a big part of eating slower and it has been proven to help people lose weight. Mindful eating includes paying close attention to what you are eating, like the smells, tastes, and textures that you experience as you go. This can also help you keep track of what you are eating and why you are eating it. If you are practicing mindful eating it will be a lot more work to convince yourself that eating a whole bag of chips in one sitting is a great idea.