Discover Duhallow Issue 61

You’re Not Being Chased

By SIOBHAN O’SULLIVAN SOS Fitness

Yet we eat like we are! Ever time yourself eating a meal? Try it. For the majority, it will be anything between 2-8 minutes to finish a meal.

Ideally, we should be looking to spend anywhere between 15-30 minutes eating a meal.

Eating slowly can not only improve digestion but can also lead to eating smaller meals and consuming less calories overall. Eating slowly gives your body time to recognise you are full. How many times have you wolfed down a meal and felt beyond stuffed 20 minutes later? The brain can take up to 20 minutes to send messages of satiety once you start eating, so eating slowly can lead to eating less Eating quickly can also cause poor digestion. We don’t tend to chew properly so the food isn’t broken down before it reaches the stomach which can cause digestive stress.

Some tips to slow down your eating

- Sit at the table for every meal you eat. Focus on the task at hand. Eating on the go leads to eating more calories generally

- Take 20-40 chews per bite to ensure your food is fully broken down - Put your knife and fork down between bites

- Set a timer and challenge yourself to take 15 minutes to eat your meals to train yourself to eat slower.

So slow down and take your time at the table to see better results. For nutrition coaching, check out my website https://sosfitness.ie/ nutrition/