People who eat fast often finish the plate before they notice they're already full. Slowing down is one of the simplest changes to eat less without a stricter diet.
What the research says
A review of studies comparing people eating at a fast and a slow pace found that, at the slower pace, people ate less during the meal. The difference isn't huge, but it shows up almost every day, at almost every meal.
How to slow down
- Put your fork down between bites. It sounds silly, but it changes the pace.
- Chew each bite a few more times.
- Start with salad or soup, which take more time.
- Eat without a screen. With your phone in hand, you don't even notice the plate emptying.
- Wait before a second helping. Give it about 10 minutes and see if you still want it.
Eating alone, eating together
At a table with other people, conversation naturally makes the meal longer. Use it: eating together also helps you slow down.
In BoraTaking a photo of your plate before you start logs the meal and gives you a pause to look at what you're about to eat.
Sources
- Robinson E, Almiron-Roig E, Rutters F, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. American Journal of Clinical Nutrition. 2014;100(1):123-151.
This content is for information only and doesn't replace advice from a doctor or dietitian.
