20 Tips to Slow Down Eating

In today's fast-paced world, many people struggle with an over-packed schedule. For some, there's little enough time to sit down to eat. As a result, busy people gulp and go. Others - not necessarily under a time crunch - have the habit of eating too fast, eating 3-4 bites of food for every bite eaten by another. Why is that? There's no competition for that food on the plate. So why wolf-it-down so fast? There are several reasons why, and fortunately, several tips to help. Here are 20 tips to slow down eating.

Slow Down Eating Tip #1: One of the major reasons for eating too fast is not chewing long enough. To slow down your eating, chew every bite a minimum of 10 times--but shoot for 20.

Since the mouth is the entry to the digestive system, the better chewed your food is, the easier it is on your digestive system. Under-chewed food sits in the gut and can cause digestive problems, such as bloating, indigestion, heart burn, and poor absorption--which can compromise health and invite disease.

Slow Down Eating Tip #2: Eat one small bite at a time. Be sure you have chewed it and swallowed it completely before picking up another bite.

Slow Down Eating Tip #3: Put down the fork or spoon after each bite. This will slow down the automatic response of fork-to-mouth.

Slow Down Eating Tip #4: Sip water regularly or in-between bites. It forces you to put down the fork. Plus, it fill in the gaps.

Slow Down Eating Tip #5: Don't eat alone. It's a good idea to have company when you eat. Hold a conversation and make the meal a social time. Since you can't eat and talk at the same time, you'll eat more slowly.

Slow Down Eating Tip #6: Close your eyes during the meal or eat in the dark. The food will take on a whole new experience, and it will take you longer to get it from your plate to your mouth.

Slow Down Eating Tip #7: Give yourself very small portions. That way, you'll need to get up and go to the kitchen for more. This slows you down a little and lets you know how much you're actually eating.

Slow Down Eating Tip #8: Eat with a baby spoon or chopsticks. It's hard to eat too fast with a tiny spoon or a pair of chopsticks.

Slow Down Eating Tip #9: Cut your food into smaller bites or bite off smaller bites of food. Not only will it slow you down, but it will also aid digestion.

Slow Down Eating Tip #10: Enjoy and savor every bite. Pay attention to your meal and make the most of it. Don't mindlessly eat while doing something else, such as watching television or working at the computer. Food isn't a pacifier, and it shouldn't be used as a remedy for boredom.

Slow Down Eating Tip #11: Don't wait to eat until you're ravenously hungry, or you'll eat quickly and too much. You'll find yourself inhaling food.

Slow Down Eating Tip #12: Increase the amount of fiber you eat; chewing takes longer and you'll feel fuller.

Slow Down Eating Tip #13: Pace yourself; see if you can stretch your dining experience into at least 20 minutes. Use a clock or a timer in front of you if you need to.

Eating more slowly gives the brain a chance to register when the stomach is full. Since it takes about 20 minutes for this to happen, you won't find yourself overeating. Shoveling-in food quickly, piles-up an excess of food in the stomach, before you realize you are full. This can lead to weight gain.

Slow Down Eating Tip #14: Don't hunch over upir plate. Sit up straight, and act as if you are in the presence of royalty. Use good table etiquette--elbows off the table and napkin in your lap.

Slow Down Eating Tip #15: When possible, avoid eating with others who eat fast. They'll set the pace, and you'll find yourself following.

Slow Down Eating Tip #16: Be sure to use the bathroom before a meal. Needing to go makes a person want to hurry-up with dinner, in order to take care of business.

Slow Down Eating Tip #17: Sit down to eat and use a plate. Those who stand are usually rushing through the meal to get on to other things.

Slow Down Eating Tip #18: Decorate your plate for visual appeal. Spend time serving yourself and arranging the food to appeal to all your senses. Choose foods with color, texture, and mouth--feel.

Slow Down Eating Tip #19: Enjoy your food; savor the aroma and texture of the meal. Consider how long it took to prepare, and prolong the enjoyment of eating it.

Slow Down Eating Tip #20: Make dining a decadent experience. Sit down at the table with easy-listening music, lit candles, and a nice tablecloth. Relax while you eat, and make the meal pleasurable and calming.

Make a conscious effort to slow your eating down, and you'll find yourself eating more slowly. Your digestive track will thank you for it; and others who must eat with you--they'll thank you for it too. Let these 20 slow down eating tips help get you started.