- Take the necessary time: there's no need to rush through the meal. Try to dedicate at least 20-30 minutes to the meal, taking the time to taste and appreciate the food.
- Chew each bite at least 20-30 times before swallowing. This way, the food is adequately broken down and can be digested more easily.
- Focus on the food: avoid distractions such as TV or phone during meals.
- Take breaks: put down the fork occasionally and take a break. Take deep breaths and enjoy the moment.
- Drink water: drinking water during the meal can help slow down and contribute to feeling full sooner.
- Eat with your non-dominant hand: this can help you break out of autopilot and be more aware of what you're eating.
- Listen to your physical hunger signals and only eat until you feel satisfied.
- Set a goal: before eating, remind yourself to eat slowly and enjoy the food. You can also repeat mentally or aloud, "I eat slowly" or "I eat with attention."
- Try to distinguish between true hunger and other motivations for eating, such as stress, boredom, emotions, habits, etc.
- Engage all senses in eating, noticing the food's colors, smells, sounds, textures, tastes, and how you feel.
- Appreciate the food, recognizing where it comes from and who prepared it.
I love to follow Hara Hachi Bu, a philosophy of the inhabitants of the Japanese island of Okinawa, which consists of eating up to 80% fullness and which has helped me over time to restore my
stomach muscle memory and avoid going beyond the hunger signal.
Eating slowly can be a way to appreciate better food and life in general and improve one's relationship
with nourishment and physical and mental well-being. Try putting these tips into practice and see how dedicating the right amount of time to meals can become a pleasant and beneficial habit for your health.