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The Simplest Way to Eat Better (It’s Easier Than You Think)

ByNutritionist.Michael

A Simplified Approach to Eating Better

When it comes to eating better, most people focus on the details that matter least.

  • “Are potatoes fattening?”
  • “Should I drink a protein shake right after my workout?”
  • “Is keto better than Paleo, or should I go plant-based instead?”

Meanwhile, they’re eating lunch over the sink, breakfast in the car, or dinner in front of a glowing screen.

And honestly, who can blame them? We’ve been conditioned to think about what we eat, not how we eat.

That’s unfortunate—because how we eat can change everything.

The Overlooked Power of Eating Slowly

Eating slowly might sound too simple to make a difference. But research shows it’s one of the most effective ways to improve how you feel and how much you eat without restricting any foods.

Reason #1: Your Brain Needs Time to Catch Up

It takes roughly 20 minutes for your stomach’s fullness signals to reach your brain (de Graaf & Kok, 2010). When you eat quickly, your body doesn’t have enough time to register satiety, so you often end up eating more than your body needs.

Eating slowly gives those natural cues time to work, helping you better sense when you’ve had enough. Slowing down is more difficult with ultra-processed food. It practically melts in your mouth and never seems to fill you up. I linked to a post on that interesting topic.

Reason #2: You Feel More Satisfied With Less

When you pause and savor your food, you naturally feel more satisfied, even with smaller portions. This effect has been shown in controlled trials, where slower eating led to reduced calorie intake and higher perceived enjoyment (Andrade et al., 2008; Robinson et al., 2014).

Put simply: slowing down helps you eat less without feeling deprived.

Why It’s Hard to Slow Down (and Why That’s Okay)

People struggle with this practice. Oh, do they ever.

We live in a culture that celebrates multitasking and speed. Many of us eat while scrolling, typing, or driving. Eating slowly might even feel unproductive.

But slowing down isn’t about perfection, it’s about awareness. It’s about reclaiming meals as a moment to connect with your body rather than racing to the next task.

You don’t have to change what you eat. Just change how you eat.

How to Practice Eating Slowly (Without Losing Your Mind)

Try one or two of these strategies for just one meal, or challenge yourself for 15 or 30 days to build the practice. This IS NOT a habit. Habits occur almost on autopilot. This practice is going to take some thought energy.

1. Take a Breath Before You Eat

Pause before your first bite. Take one slow breath in, one slow breath out. Then take a bite. Repeat as often as you can remember.

This creates a mindful start and can lower stress, which can improve digestion.

2. Add One Minute Per Meal

At the start of a meal, check the time. See if you can make this meal last just one minute longer than usual.

It’s small, but over time, that extra minute can teach you how to naturally slow your pace without effort.

3. Do Something Between Bites

Give yourself space to taste each bite. Between mouthfuls, try:

  • Putting down your fork or spoon
  • Taking a sip of water
  • Asking someone a question when you’re dining with others

It might sound simple, but it works.

4. Savor Your Food Like a Food Critic

When you eat… eat. Focus on flavor, temperature, and texture. Ask yourself:

  • Is it salty or sweet?
  • Creamy or crunchy?
  • How does it smell?

Engaging your senses deepens satisfaction and reconnects you with your body’s signals.

5. Notice What Affects Your Eating Speed

Background music, TV noise, time of day, or eating with others can change your pace. Some people find success with a “20-minute meal playlist” a fun way to cue a slower tempo without overthinking it.

6. The One Rule That Changes Pace Every time

Don’t put food on your fork or spoon (my favorite utensil) if there’s still food in your mouth.

It’s the simplest, most effective slow-eating trick there is.

The Science Behind Why This Works

Improved Digestion and Satiety Hormones

Eating slowly (if you are a fast eater) supports better digestion and impact appetite hormones. Studies show it can enhance the release of cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) ~ two hormones that signal fullness and satisfaction.(Kokkinos A, The Jn of Clin Endo & Metab 2010).

Better Blood Sugar Regulation

Although evidence is inconsistent and likely depends on what is your plate, slow eating may help moderate post-meal blood sugar spikes (Otsuka et al., 2006), which may improve energy and reduce cravings later in the day.

Reduced Overeating and Emotional Eating

By staying present, you’re less likely to eat past fullness or use food as stress relief. In fact, mindfulness-based eating programs have been shown to significantly reduce binge eating and improve emotional regulation (Kristeller & Wolever, 2011).

FAQs: Eating Slowly and Mindfully

How long should a meal take?

Aim for at least 15–20 minutes. That’s the time it takes for your body to recognize fullness signals.

Does eating slowly help with weight loss?

It can. If you are a fast eater. Slowing down can reduce calorie intake without restriction (Andrade et al., 2008). Especially if it helps you stop eating when you are satisfied rather than full or stuffed. Think of satisfied as being able to go for a brisk walk after eating. When full, you have a tight abdomen and lying down sounds better than moving around.

Can I still eat slowly if I’m busy?

Absolutely. Even adding one mindful minute helps. Think of it as a moment to slow down, be present to yourself, and savor during your day.

What if I forget and eat fast?

That’s okay. Awareness is the goal. Catch yourself, smile, and slow down for the next few bites, or just recognize no one gets it right every time. Perfection isn’t necessary to be healthy anyway.

Does eating slowly improve digestion?

Usually. It gives your digestive system time to prepare, improving nutrient absorption and potentially reducing bloating if fast eating is causing your bloating.

How can I make this a lasting practice?

Start small. Choose one meal per day to practice. Over time, it becomes more natural.

Key Takeaways + Actionable Steps

Eating slowly is the simplest, most accessible nutrition habit for busy adults. It doesn’t require calorie counting, food tracking, or restriction. Just time and attention.

So, for your next meal, try this experiment:

Set the intention.

Do something between bites.

Take one breath. One bite. One pause.

Notice how your body feels.

Go easy on yourself: If you forget to slow down during one meal, just slow down next time and notice what happens.

Challenge yourself: Can you make each meal last one minute longer this week? You might just discover that eating better doesn’t mean changing your food, but changing your pace.

MikeColangelo’s Advice~

Slowing down is a simple (not easy) behavioral strategy that could help moderate insulin response and improve satiety (potentially improving post‑meal blood glucose regulation).

But It’s not a magic bullet: meal composition, carbohydrate amount/type, texture, and individual metabolic status all matter. From a mechanistic standpoint: slower eating → more oral processing/chewing → longer sensory exposure → possibly slower gastric emptying/absorption → potential improvement in insulin/glycemic response (though evidence is still playing out)

We don’t always have control over what foods are available to us. But we do have control over how quickly we eat. Slowing down is the low-hanging fruit of nutrition and accessible in any situation. It doesn’t require special meal plans or a food tracking App. You can practice no matter what’s going on in your life.

References

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