Slow Down When You Chow Down
As far as your health goes – it’s not just what you eat, but how you eat. Fast eaters are 2.5 times more likely to develop diabetes than people who pace themselves, according to a study from the European Society of Endocrinology (ESE).
Eating too fast is common and can be detrimental to your health. As told by the Huffington Post, the faster people ate during the ESE study, the more their Body Mass Index (BMI) rose. It jumped 2.8 percent for each “step” increase on the five-step eating-speed scale (equivalent to an extra 4.3 pounds), researchers found. You can learn more about your BMI on the National Heart Blood and Lung Institute’s website.
It takes 20 minutes for your stomach to tell your brain it’s full, so for now, follow these simple steps to slow down when you chow down:
- Put your fork or spoon down after every bite.
- If you’re eating “finger foods” like pizza, take one bite and then put the slice down while you chew.
- Swallow what is in your mouth before preparing the next bite.
- Time yourself. It may sound crazy, but it will force you to think about slowing down.
- Rather than eating everything at once, eat your meal in courses.
- Set a minimum number of chews for each bite (and stick to it).