Action #1: Eat Slowly


It is important to Eat Slowly

Eating slowly will allow you to be mindful of what you are eating.

Food can be very pleasurable, so why not really enjoy the food? Start with how it looks (if your cooking is anything like mine, it doesn’t always look good), then notice how it smells. Is the smell causing you to salivate?

When you take the first few bites, notice the temperature and texture. Evaluate the taste: is it salty, spicy, sweet, too sweet, too salty, etc.

As you continue to eat, think about how you feel about the food. Are you thankful that you get to eat something delicious? Are you enjoying the crunch/sweetness/etc.? Or are you a little bit disgusted with yourself for stopping for fast food? Or proud of yourself for choosing the salad over the pizza.

Count how many bites you normally take, and then add five more bites to that. Chewing is actually the first step in digestion. Not only are your teeth breaking down the food mechanically, your saliva also contains an enzyme that starts carbohydrate digestion.

Make 15 minutes, or longer, your goal for the length of your eating.

During this time, pay attention to a few things in particular:

  • Did you find that after the first three bites the amount of pleasure you derived from the food had diminished?
  • When does the feeling of hunger fade?

As you can see, this Action goes hand-in-hand with this week’s Habit, Be Mindful.

To Summarize:

  • Look, smell, feel and really taste your food.
  • Think about how you feel about it.
  • Chew five times more than normal.
  • Take 15 minutes for your meal.
  • Pay attention to how the experience changes with each bite.

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