Take the Slow-Down Challenge
Posted by Willow Jarosh on Mon, Feb 08, 2010
Does any of this sound familiar? You rush through breakfast, eating most of it somewhere between the front door and the front seat of your car. Then, you have lunch at your computer–not clearly remembering when the meal started, ended, or even what it consisted of. The second half of your day might not be any better, as you grab a quick snack before picking your kids up from practice followed by a distracted dinner that involves eating, watching TV and checking your kids' homework. But wait—do you ever have the chance to enjoy your food? Do you find yourself feeling satisfied after eating a meal or snack? With this eating schedule, both are highly unlikely.
In a world where many of us feel constantly rushed, slowing down might be just what you need to help get you closer to your health and weight loss goals. Here are a couple reasons why:
1. You'll feel more satisfied. When you scarf down lunch while typing away at an email, you don't get a chance to check in with your internal hunger and fullness cues, which means you might eat more than you really need. On the other hand, if you slow down (yes, put your fork down and take a breath between bites!) and periodically ask yourself if you're satisfied or still hungry, you might find that you're content with only half your sandwich and a bowl of soup. Eating more slowly can also reduce the urge to snack soon after a meal because it allows your mind the chance to get the memo that your body is satisfied.
2. You'll feel less frazzled. Let's face it, these are pretty stressful times. Taking just a few minutes—as little as 15!—to sit down and relax at your meal gives your mind and body a much-needed breather. Not to mention, it can also help curb emotional eating, which is often triggered by stress.
3. You'll improve your relationships. Whether it's chatting with a coworker over salmon salad on whole wheat bread, or bonding with your spouse and kids over a family dinner, meals provide an opportunity to connect with the people around you. Engaging in a conversation over a meal can also help you slow down your eating pace.
4. You'll have a better relationship with food. Developing a healthy relationship with food–a relationship where you use food for nourishment rather than emotional support, where you eat until you're satisfied rather than stuffed, and where you feel comfortable and in control around food–takes practice. And in order to practice, you must be present. Slowing down at meals means you’'e less likely to miss important opportunities to hone your healthy relationship with food.
I'd like to propose a challenge: Slow down at your meals and snacks, and take some time to focus on eating. In other words, don't do anything else but eat when you're eating! This will likely take some planning and some getting used to, but the benefits will far exceed any temporary inconvenience. Let me know how it goes.