After you start eating it can take up to 20 minutes for your body to decode the signs of fullness. Slowing down when consuming food will allow enough time for your gut and brain to communicate. This will also help reduce overeating, and aid in better digestion.
Here’s our top picks for a more satisfying feed:
Set a timer – Before you begin dinner in the evening, set a timer on your phone for 20-minutes. Take a few deep breaths to center yourself and try to take 20-minutes to eat your meal. Relax, and focus on your food.
Pause – If you find it difficult to sit down and make a meal last for a whole 20 minutes, put your fork down between each bite. Swapping the fork for chopsticks can help you slow down, too. If you still struggle to pause, leave the table to fetch a glass of water. Or step outside and take three deep breaths,then return to your meal.
Chew for 20 – Chewing breaks down food into smaller pieces. This aids in better, easier digestion – making us feel fuller quicker. In the first 5-minutes of your meal, take smaller bites than usual and try to chew 20 times before swallowing.
