Eating is a very important part of our life. In India food is associated with love and every occasion is celebrated by eating good food.
When we were kids, we have all heard our parents and grandparents advice that we should eat our food slowly. However, eating habits have undergone huge changes in the past few decades. In olden days every family sat together to enjoy a meal. Today very often parents as well as children do not have time to eat at leisure.
People take mealtimes for granted because of their busy schedules. With stifling deadlines and meetings to attend, more and more Indians are used to getting things done in a hurry. It has been seen that many people eat their meals in front of the TV or computers or while travelling.
One of the problems faced in our daily lives is that many of us rush through the day and when we have time to get a bite we gobble it down. Eating is not something that should be rushed as it could lead to unhealthy living. The simple act of eating slowly can reverse the effects of unhealthy lifestyle immediately.
You just need to practice the habit of taking smaller bites, chewing each bite slowly and longer. It may take few extra minutes to complete your meal but it will have a profound effect on your health.
How to eat slowly?
- Sit down to eat and switch off all distractions like TV, mobile phone etc. Focus on the food that you are about to eat. Relish each bite, aiming to derive maximum flavor and satisfaction.
- Take small bites and chew well. It is important to chew each morsel at least 10 times before you swallow.
- Put your spoon down between each bite so that you can concentrate on chewing and enjoying your meal.
Benefits of eating slowly:
1. Prevents over eating
It takes about 20 minutes for your brain to realize that the stomach is full. If you eat too fast, you could eat a lot of extra food. Eating slowly can help to avoid eating extra food and prevent consuming extra calories.
According to a research conducted by the specialist from the Energy Metabolism Laboratory at the University of Rhode, eating slowly eventually leads to eating less.
2. Improves digestion
When you eat slowly, your stomach will have more time to process and digest the meals consumed. In addition, you will chew your food better, mixing the food with the saliva leads to better digestion.
3. Reduces frequency of heartburn and gastric acid reflux
Eating slowly reduces the frequency of heartburn and gastric acid reflux. These conditions are caused due to rapid eating or when the foods are not properly digested.
4. More enjoyment
Eating slowly allows you to relish your food. Enjoy every piece of your meal and you will experience more of the flavors, textures and smell of the food that you eat. It is important to receive pleasure from what you are eating but not from the amounts of the meals consumed. Studies suggest that if you pay attention to what you are eating, you slowly shift to eating healthy food.
5. Avoid unnecessary stress
Eating is generally associated with an enjoyable event that helps to calm down your worries and anxiety. Eating slowly and paying attention to what you are eating is a great form of mindful exercise. Studies suggest mindful eating leads to less stress and long term happiness.
6. Lose weight
Studies confirm that just by eating slowly you will consume fewer calories that helps to lose 20 pounds a year without changing your eating habits. The main reason why eating slowly helps to lose weight as it takes about 20 minutes for our brain to register that the stomach is full. Eating slowly will give you time to realize that you are full and signal you to stop eating.
Eating is not just something to perform but something to experience. Eating slowly is a part of eating healthy and this simple act will help you lead a healthy life.
Bon Appetite!
