Eat More Slowly

What is it?

Eating more slowly means deliberately slowing down the pace at which you consume food—chewing thoroughly, pausing between bites, and allowing your meal to last longer. Instead of rushing through a meal in five minutes, you might stretch it to fifteen or twenty, creating space to actually taste your food and notice when you're satisfied.

This isn't about adding complexity to your routine. It's simply about changing the speed at which you do something you already do three times a day.

How does it work?

Your stomach takes about 20 minutes to signal your brain that it's full. When you eat quickly, you often consume more food than your body actually needs before that signal arrives. By eating slowly, you give your digestive system time to communicate with your brain, allowing you to recognize satiety before overeating.

Slow eating also improves digestion. Chewing food thoroughly breaks it down mechanically and mixes it with saliva, which contains digestive enzymes. This makes the entire digestive process smoother and more efficient. Additionally, the act of slowing down activates your parasympathetic nervous system—the "rest and digest" mode—which further supports healthy digestion and reduces stress.

Why adopt it?

Eating slowly helps you maintain a healthy weight naturally, without dieting or restriction. Studies consistently show that people who eat slowly consume fewer calories and feel more satisfied with their meals. You'll likely notice you feel full with less food, simply because you're giving your body time to register what it needs.

Beyond weight management, slow eating improves your relationship with food. You'll actually taste what you're eating, notice textures and flavors, and transform meals from mindless fuel stops into moments of genuine enjoyment. Many people report feeling less bloated, experiencing better digestion, and having more energy after meals.

There's also a psychological benefit: slowing down at mealtimes creates natural pauses in your day. These moments of intentionality can reduce stress and help you feel more grounded, especially if your schedule is otherwise chaotic.

How to adopt it (First steps)?

Put your fork down between bites. This simple physical cue forces a natural pause and prevents you from loading up the next bite while you're still chewing. It feels awkward at first, but it's remarkably effective at breaking the rush-to-finish habit.

Chew each bite 20–30 times. It sounds mechanical, but counting chews for a few meals helps you internalize what thorough chewing actually feels like. After a while, it becomes automatic and you won't need to count anymore.

Set a minimum meal duration. Start with 15 minutes for main meals. Use your phone timer if needed. This prevents the unconscious race to finish and gives you a concrete target to work toward.

Eliminate distractions during meals. Turn off the TV, put your phone away, and focus on the food in front of you. Multitasking while eating is one of the biggest drivers of fast, mindless consumption.

Start with one meal a day. If slowing down every meal feels overwhelming, begin with dinner or whichever meal you have the most control over. Once it becomes comfortable, expand to other meals.

Challenges and how to overcome them

"I don't have time for long meals". You don't need an hour—even adding five minutes makes a difference. Consider that eating slowly might actually save you time by reducing post-meal sluggishness and digestive issues. Also, question whether you truly don't have time or whether fast eating has simply become your default.

"I eat with fast eaters and feel pressured to keep up". Let dining companions know you're intentionally eating more slowly for health reasons. Most people are supportive once they understand. If they finish first, that's fine—use the extra time to enjoy conversation while you finish your meal.

"I forget and default back to eating quickly". Place a visual reminder near where you eat: a note on the table, a special placemat, or even setting your fork on a distinctive napkin. These environmental cues help reinforce the new habit until it becomes automatic.

"Some foods are hard to eat slowly". Start with foods that naturally require more chewing—salads, whole grains, vegetables, proteins. Softer, processed foods can be eaten quickly without thinking, making them harder to practice with initially.

Supporting apps/tools

Eat Slowly (iOS/Android) — A dedicated app that provides timers and reminders to pace your eating, with customizable intervals between bites.

Ate Food Journal (iOS/Android) — Photo-based food journal that encourages mindful eating and includes prompts about eating speed and awareness.

Insight Timer — While primarily a meditation app, you can use its interval timer to set gentle reminders during meals to check your pace.

Simple kitchen timer — A low-tech solution that works beautifully. Set it for 15–20 minutes at the start of your meal as a gentle reminder not to rush.

Smaller utensils — Using a smaller fork, spoon, or chopsticks physically limits how much food you can consume per bite, naturally slowing your pace without requiring conscious effort.