Performance Mindset: For Weight Loss & Maintenance - Eat Slower

We live in a hustle society and the rush usually leads to eating on the go, and in a hurry. It’s time to tell the hustle to slow down - I’ve got to eat. Think of chewing your food like turning on a faucet — you want it to be a slow drip and not a waterfall dumping into your digestive system. You’re stomach can only handle so much at once. 

When we slow down our eating we digest food more easily. When we speed up our eating we put unnecessary stress on our digestive system which leaves us with the well-known feeling of overstuffed. 

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An easily forgettable fact is that the beginning of our digestive process starts in our mouths — yum! The process of chewing more throughly not only allows for a faster, easier, and more enjoyable digestive process, but also allows more nutrients to be absorbed from our GI tracts improving recovery rates from training and day-to-day stresses. 

The biggest reward for eating slower…it gives your body time to recognize that you’re full. It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long! 

Words for life…but today it’s for eating ;-)

Words for life…but today it’s for eating ;-)


Once the brain sends the word out that you're full - stop eating. In turn it helps prevent overeating, worrying about whether or not you need to finish the food on the plate (because your brain is saying stop), and offers context on how much food you actually need to feel energized as you go about the rest of your day after eating.

The overall conclusion: eating quickly does us zero favors. It leads to poor digestion, increased weight gain, and lower satisfaction. The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. 

The message is clear: Slow down your eating and enjoy improved health and well-being.

Some Helpful Tips On Slowing Down:

  • Eat in an environment with minimal distraction (FOCUS..on your food)

  • Set your utensils down between bites (eating isn’t a sword fight)

  • Put less food on your utensil (..try eating with chopsticks ;-))

  • Have a minimal number of chews per bite (maybe set a timer for chewing)

  • Find a partner to slow eat with (seriously, have fun with it!)


Already pretty good at this habit? Amazing! Comment below with ways that really helped you focus on more conscious eating habits! You never know how it could help the next person reach their goals! #payitforwar