I eat too fast, which results in eating too much…
Eating fast is one of my biggest problems. I suspect it came from my teenage years where in an effort to get away from my family (whom I was rebelling against) I would power through the meal – allowing me to get back to my dark basement bedroom full of computers and other things.
Add to that the past 10+ years of being a software developer in today’s incredibly fast paced world- with all the bad, fast eating habits that pushes on me (eating at my desk, eating while I work, etc) and I’m now a power eater.
I can power through a meal consisting of a 10+ oz steak and sides in a matter of a couple of minutes. Often after doing so, I’ll still feel hungry! Next I’ll graze on whatever is available, or maybe finish off my wife’s leftovers. Shortly after that, the satiation kicks in, in overdrive because I’ve eaten way to much.
My wife always said, “Eat slower, you’ll feel fuller, faster”. Now however a recently released scientific study has been published which also states this, so I can believe her =). In a nutshell it states:
Eating fast may curtail the release of hormones that help regulate appetite, potentially leading to overeating, researchers said. Eating slower allows the satiety hormones to work effectively.
A good summary of this study can be found here.
Some suggestions for eating slowly
Use smaller cutlery. I’ve started using the smaller forks
and spoons which force me to take take more bites, resulting in eating slower. This, in addition to using smaller plates seems to really make a difference.
Slow down the chews. This is hard. Slowing the chews down really increases the length of time needed for each bite and as a result increases the time spent eating.
Count the chews. This is insanely hard. It feels unnatural. I’ve been counting my chews – trying to chew each bite ten to fifteen times.
Talk during your meal. Don’t talk with your mouth full, but if you’re eating with someone try having a conversation during the meal. Hey, if no one is around to talk to you during your meal – talk to yourself. It’s ok, there won’t be anyone around to think you’re crazy =)
Take a break to eat. Stop working. Don’t eat at your desk. Sit, relax, enjoy your meal.
Keeping these things in mind when I eat is tough – but it is helping slow down the eating. It seems to be helping too.