- First take a good smell of your forkful before putting it in your mouth – this deeply engages the brain and alerts all the digestive players of what is on the way.
- Once the food is in your mouth, take just a moment to savor it – the texture against your tongue, the first notes of the flavor.
- Set the fork down.
- Chew between 15-20 times – digestion starts with saliva in the mouth for maximum nutrient absorption. This also gives time for the brain to process food intake and formulate its normal satiety switch to say we’re full.
Performing this simple exercise has some excellent benefits:
- Lose weight. A growing number of studies confirm just by eating slower you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. Woo-hoo!!
- Better digestion. The more work you do up there in your mouth, the less you’ll have to do in the stomach. This can help lead to fewer digestive problems.
- Really enjoy your food. Make your meals a sensory pleasure, not something rushed, between stressful events.
- Less stress.Be in the moment; when you eat, you should eat. This kind of mindfulness can lead to a less stressful life, and maybe even long-term happiness.
We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. With the small act of eating slower, enjoy it fully, we taste life itself.
You’ll find you are more satisfied with less food (calories) – now that is some math I can get into! Give it a try.