How to Eat More Slowly and Mindfully
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- เผยแพร่เมื่อ 30 ส.ค. 2014
- Are you a fast eater? Do you rush through meals? I can relate. I ate this way for a long time and never savored my food! Check out 3 tips for eating more slowly and mindfully.
For more guidance on this topic, check out Finally Full, my digital course on spirituality and food: bit.ly/FinallyFull
WATCH & SHARE this video if it resonates with you.
Connect with Gabby:
Facebook: / gabriellebernstein
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Website: www.gabbybernstein.com
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I struggle to eat slowly too. The best technique I try to practice is to chew and swallow all the food in my mouth before I put anymore on my fork. This forces me to concentrate on the experience of the food in my mouth rather than the food that's on the plate.
so do I
Pretend you have never ate this before and using all your senses to learn/feel the food
YES
I put my fork down until I've swallowed my food, then pick it up when I'm ready for the next bite. It's so simple and picking up your fork every two seconds is a great reminder that you gotta slow down
Hi Gabby, two tips that I found helpful were 1) to count the number of times you chew on each side, making sure to chew each bite 20 times. This will help prevent you from "inhaling" your food. 2) take a moment to recognize and visualize the journey the good has taken to get to your plate. Not only does this mindfulness help to slow down eating, but it creates a sense of honour and respect around the food in front of you.
Thank you!
Thank u
I wiil definitely try this ☺️☺️❤️❤️thank you
I think its a habit - you need to eat slowly for every single meal for 3 weeks minimum and it will start to become automatic
Mmmh... If I take small bits of my food, I will eat even faster to get the flavor.
4 Realz yeah same
okay but how do you eat slowly?
do you move your food to your mouth slower? or chew slower? maybe take smaller bites? that's what i don't know
I eat sooooooo fast and find myself feeling like puking after every meal
Machiavelli Me Too.
Sameee
Me too
Same
Same
What helps me is to put the fork down after every 2-3 bites...talk or put attention somewhere else while your food is sitting beside you. It will help you become more secure and feel your food isn't going anywhere. Also, it takes 15 minutes for your body to realize it's satisfied, which is another reason you should slow down and take little breaks during the meal. I am getting into the habit of leaving a couple bites on my plate, every single time I eat something. It really is building my confidence up and it's a really cool, exciting yet peaceful feeling I get each time. It's crazy because I feel SO satisfied WITHOUT eating every last bite. I am teaching myself that I can comfort myself by having my cake and eating it too ( eating when I'm hungry, yet not becoming too full and sluggish) I get to 1. Have my food and 2. Enjoy the energized, flat belly feeling each time I clear my place with a bit of leftover food. It's SO COOL. I want to do this for the rest of my life. It's so nice to eat a peanut butter cookie AND leave a couple bites of it and feel good!
I really need to learn how to eat more mindfull and slow
I use to eat so slowly, a dinner would take an hour because I eat and watch or speak with others.. But since I graduated from college I noticed that eating fast become my default way.
you may want to try this
My advice is to eat like quarter of what you eating then stop for full 5 minutes
first 3 minute, you have the urge to keep eating, you just ignore it then 2 minute later you feel somewhat full
at this point it is easier to eat slowly with joy
I figured this way out from smoking. After smoking a cig, I feel strong urge to have another one. this craving disappears after 5 minute .. so I though let me try it with eating as well
Thank you!
Sounds interesting. I'll try stopping to eat for a few minutes...thank you. I gobble my food!
Brilliant‼
Gabby this is a topic near and dear to my heart. What works for me , especially if I am the one that cooked, is to take 3-5 deep breaths before I eat and a couple sips of water. It sets the tone for calm, centered eating. I love your idea of bringing spirit into each meal. I try to remember the food I am eating is literally creating my cells so it's best to pay attention. Hope this helps and thanks for your wisdom.
I have heard of eating with chopsticks. It helps you eat much slower because you take your food in smaller bits. ✌
Until you learn to eat fast with chopsticks... :D
Princess Alia
no eating with chopsticks doesn’t slow u down
@@lukaschvatal4463 you learn to raise the bowl and use the sticks as a shovel. Try it.
i recommend smelling your food deeply regularly throughout the meal - not only does it slow down and help with mindfulness, but I find that it makes the meal even more satiating!
Pamela Draper idk why I laughed at this
I was watching one of the great courses were they said the more calories you eat, the shorter your lifespan. They mentioned several studies that back this up, and I think it makes sense knowing that digestion takes quiet a toll on the body. I personally finish my plate in 5 minutes or less, almost as if I was on a hotdog eating contest. I have my own theory as to how these competitors manage to eat that much. I think the faster you eat, the larger your stomach(organ) becomes and you end up eating a lot more food. Much of this food goes wasted, it doesnt give you extra energy or anything, on the contrary it drains you cause its so hard to digest. Anyways, Now I set up a 15 minute countdown timer, and this forces me to eat one bite at a time.
Thanks a lot!
alex P I might have to try the timer thing! Thanks :)
This has been a struggle for me as well. Lately when I eat, I will give thanks for the blessing of my food (and since I've been eating a plant based diet of mostly organic food I've been feeling better about what I eat) and when I start, I will close my eyes and focus intensely on the flavors and textures. It's incredible how food tastes when you eat mindfully. For me, it's a very sensual experience and sometimes I have to sit back and take a few breaths before continuing. I almost don't feel comfortable eating in public anymore, lol
Thanks for sharing! Here are some other helpful strategies: put your fork down between bites, look at your food each time before it goes in your mouth, focus on the sensory aspects of food, don't eat standing up, talk to people between bites, drink water/beverage, catch yourself when you are eating quickly and reset
I eat too fast since the food is so good but I find to have stomach aches after meals
Put your fork down between each bite, make sure the food is fully swallowed, and take a sip of your drink between each bite. Those generally work pretty well.
If I take the time to smell my food before I start eating, somehow it helps me appreciate it and savor it more. I try not to read or watch anything when I eat to avoid eating mindlessly.
I focus on the texture, taste, smell, and color of the food. That keeps me in the present moment. This is a topic I am SUPER passionate about. Mindfulness helped me to lose 60 pounds :) I even wrote a book called mindful weight loss method I am trying to get off the ground right now. Thank you so much for your insight on this great topic!
FactFinderSteph Stephanie Matos how's the book coming?? I'd love to read it
Wow!
I didn't eliminate, but I dramatically reduced my sugar intake. What clicked for me is eating lots of veggies. I no longer have intense cravings for sugar.....
One quick tip for mindful eating! When you’re eating something, literally LOOK at the FOOD! Whenever I do this, it makes me focus on the taste of the food and how it makes my body feel. Eventually eating becomes a more meaningful and satisfying experience. 😊
I found it really helps me to slow down my eating if I am really mindful of how I chew. Chewing each bite 20-30 times seems to be for me the max amount of chews to really get all the food down to the finest consistency for swallowing. Most people that I talk to do not chew their food anywhere near 30 times a bite. When you thoroughly chew your food it really helps ease the stress that your digestion goes through in breaking down your food and keeps you slow and mindful during each sacred meal.
I have the worst habit of stuffing my face! Someone told me to put my fork down when I chew.. It really helps and I end up chewing my food more carefully and having the opportunity to taste my food more.
For a starter, count 10-20 seconds in other words chew for food for at least 10 times before you swallow it. Also make sure you drink water after every 3 swallows. Use a small spoon teaspoon. Avoid eating too hot foods, this will cause you to swallow fast.
Gosh I'm so glad you touched on the chopsticks thing. That's something that I do a lot because I just seem to enjoy the eating experience more when I use chopsticks. I don't know if I eat slower (I think I do, but it's still really fast) but regardless, I still enjoy it more because I have to consciously look and decide what to pick up and put in my mouth (as opposed to just taking a forkful or a spoonful). Because of this deciding, I feel like I'm more conscious/mindful of what I actually eat and it helps me to enjoy the experience more (this especially helps since I used to struggle with eating-disorder-like behaviours >.
Excellent idea.
Sometimes I munch down on food like a rabbit, haha, but I like to think about where each ingredient came from (usually where each ingredient was grown from) and being so thankful for the cycle of life to be providing me with this meal. Fruits / veggies may start out as seeds, then seedlings, then larger plants, and continuing the cycle back with seeds. Such a neverending bountiful harvest right before you in your plate.
are you high?
1738 mercy LMAO
Thank the cycle for life when you are dead
I was naturally a slow eater when I was small but since I always got late to school, my mom would force me to eat faster. Since then, I gained a lot of weight and now, I am trying to eat slow to lose weight.😑
Oh yes, I was thinking of buying a baby spoon & fork set. I'd get smaller bites, without dropping so much back into my plate. For me, don't think chopsticks for every meal would work right now - though a noble idea
I was eating very slow in general! I was tasting every single flavour but I met my husband who is a very fast eater and really affects me when we eat together which is super annoying but I am trying to change this to him and not affecting me. Now I put a timer to make sure I eat slow in 20 mins. Put the fork down, concentrate eat slow taste the food, talk during meals aim at least for 20 mins and it will become a habit.
I talk a LOT during a meal. I was known in my circle of friends in college as the girl that took forever and my friends could expect to eat a meal with me for at least an hour!
There's just no rush....
Great video very useful for me as everyone comments on how fast I eat xxxxx
Crossing myself and thanking God for food and breathing deeply 3 times helps ,but its VERY difficult to persist with it,because I LOVE snacks ugh
One can set a timer too. Where you have to eat in that time. Also set some beautiful music with the time. And drink water with food
oh ya ..and bring less to the table..this is a huge tip...the less you bring the more you will savour each bite...youll save on calories= longevity, and that will equal out the time of consumption with less volume
For me it's a combination of small bites (putting the spoon/fork down until you actually swallow), and if I'm lucky, conversation to distract me lol
Thank you for your suggestions....
I'm actually posting a video about this in the near future myself!
Some tips: chew every morsel of food thoroughly so it's mushy and there are no bits left; eat when you are calm, collected and content, not in a negative emotional state; plan your time to eat into your schedule; do not think about anything other than focusing on what you are eating and how you feel as you eat it; etc.
Today I did tempo training and all together run 13k - with warm up, cool down and rests - along with the paced run. After I came back, streched, showered I made a healthy dinner (salad with low calorie homamade dressing and spinach scrambled eggs), but halfway through I realized because I was soooooooo hungry I just eat sooo fast it was crazy and hard to stop. I am usually a moderate eater but when I am hungry.... So I was happy too find some information on it.
It is really hard to eat slowly when I am hungry after a workout. This has helped a bit. (Although not the chopsticks I am professional with them :D ) But I still need some ideas. I am like a hungry wolf after a long and hard running session. (Even with kind of balanced, higher protein diet)
Thank you Gabby for another awesome Vlog...all the tips are very simple and easy to apply....however not quite sure about the 3rd one..i.e to talk while having a meal...i believe its better to immerse completely into your meal by eating slow...relishing every bite...savouring...focusing and trying to project love energy to the food in front of you....and just being mindful...
But i love whatever you say.....I LOVE YOU... and can't wait to see you in HAMBURG! :) xx
I agree!
I really struggle with this. If there are people around a table already eating, and I sit down after them and start I will be the first person to finish. Sometimes it is like where did my food go? It has caused physical problems. I have had esophageal attacks and fast eating has led to choking on a few occasions. I don't think I was ever a slow eater but I work in Home Health care and lunch is something eaten while driving to the next client's home and it may only be a couple minutes. I need to slow down. I like your ideas and others in the comments.
Im glad to see a recent comment on this‼....How are things going now❔hopefully positivechanges eh....I'm retraining myself after escaping a house of horrors☹
I follow Jessica Sepel`s advice: chew your food thoroughly so that it turns into liquid in your mouth.
I tried 40 bytes before swallowing. I think slow eating is possible if one's mind is free of thoughts, so the trick lies in slowing your thoughts by meditating or alternate nostril breathing before eating( for 5 minutes only).
Dear Gabrielle,
First of all thank you for this helpful tricks. I have discovered something yesterday. When you are in restaurant and if your meal is late you eat faster. I think that this is something very difficult to avoid. because i think that is related with brain. Since hunger is a wild instict, by waiting and thinking that they don't bring your meal makes this instinct more wild and unsupportuble. It would be better to take your attention something else in that situation. Regatds.
Wonder why some of us eat so quickly?
I wonder if it’s a residual feeling from childhood-of feeling deprived?
For me it's just being greedy lol,I just want all food now and fast ha ha,but I am trying to eat slower because of my digestive health now.
The real solution would be to see food in a more realistic way, but if you see food in your head as a sort of special ambrosia, a special nectar, something out of this world ( which realistically it is not ) you will eat fast because you like food too much in your head ⚡ I also have this situation going on 😆 ✨ What I can say is when I do manage to eat slowly I feel like my day is a much nicer one, also a more relaxing one 😇 One tip is to try to see eating as a mindfulness meditation, I am not eating I am meditating with stuff in my mouth 😆
I just love eating and i have lot of favorite foods.I'm getting bloated and bigger every day. I have to start eating slowly and mindfully but having hard time to start :(
This may help.....if you're using a fork or spoon...put it down between bites of food you just brought to your mouth. Take that time while you chew to reflect on something like gratitude or engage in conversation ( ha ha....once you swallow that biteful). You may find that you become satisfied or satiate quicker. _/|\_ sat nam
You are amazing 💖 thank you
so many solid helpful comments below!
I have always eaten fast, one reason is I noticed the first few chews on the food in my mouth is full flavored, and the flavor intensity diminishes every extra chew after that on the same spoonful/mouthful. Then I thought perhaps it's because my mother said she breastfeed until I was 12months old, and I had found a constant flow of nourishment satisfying - as well as habit forming. All my siblings ate fast, we were all thin, our cousins who ate slowly didn't seem to enjoy their food as much, in fact they often threatened with punishment if they didn't eat their meal and they were heavier than us - so I thought slow eating made you gain weight.
Then as I gotten older, and seemed not to have enough time in the day, I shoveled my food down in order to get back to my next task, sometimes so fast I was actually swallowing a lot of my food WHOLE!
This I noticed a few years ago. So I began researching on what eating fast and whole could do - though no noticeable problems then, but became aware of how much it taxes the liver and rest of my digestive system - about six months ago I start noticing bloating up under rib cage, wake up a few times to throw pillows up food I had eaten for dinner, kind of heartburn like feeling and slight nausea too -
I am ready to totally break this bad habit, but my throat seems to start swallowing soon as I put food in my mouth because 'it knows I'm busy and ready to enjoy every bite as fast as I can.
That's why as I sat down to eat my heathy bowl of oatmeal, I looked for a video with someone demonstrating how to chew their food, 'eating slowly' and I vowed to follow suit. I stopped here, and stayed. I appreciate her covering the topic and I've enjoyed the comments and I really did eat my bowl of oatmeal with blueberries, sprinkles of tumeric & cinnamon, a dizzle of agave to sweeten my oats and big splash almond milk. I ate it slooow too.
You can also set a timer for like 15 minutes ,it helps a lot:-)
I like to think about sculpting my muscles to be long, strong and flexible whilst I chew :)
Small bits, chew to soup, small portions 700 Cals or less -
Swallow bites before next bit of food
Thanks ~ I wonder if this will help. 🙄
Eating has always been a miserable chore for me. I guess I eat fast because I always want to hurry up and get it over with...like going to the toilet. 😔
I ate a half if a thin crust at pizza hut in 2 minutes
furious pete type $hit
@@Pynnical haha
This lady has ruler/queen like dominating voice!
i eat so SOOO SOOOO fast and i never feel full like my mom keep yelling at how i eat so fast but it's only getting worse like i cannot control myself
Thanks
I'm bad at it by the time I get home from the gym I'm hungry and eat faster than I should. I don't like to say the prayer out loud when I have other people around.
One realistic negative aspect of food is if you eat more than you it makes you feel good, it will make you feel bad ⚡ If you really think about that while you eat you should eat slower ⚡ That's one tip
My father eats really fast and he chews even faster. Everytime I eat next to him I can't slow down as much as I want to. It's horrible 😭
Thnx for making this vid. I chew 2,fast.
as asian eating using chopaticks is normal......
Never eat with your hands, turn the food to mush in your mouth mixing your saliva well with your food helps aid in digestion and getting more nutrition out of your food too so you have to eat less, drink between bites like every bite or every other bite then breath deeply while eating, in between each bite put your utensil down and take at least one or two deep breaths, it also helps speed up your metabolism, the slow down diet is a really good book on this topic by marc david.
I have lately been trying to make slowing eating a habit.
I am trying to follow my close friend who eats slowly, whenever she takes bite I too take a bite. we keep talking in between, this slowed down me a bit.
I did that one on a road trip with my aunt and uncle - they said I ate like I was starving, so next time they passed out sandwiches, I watched my cousin who was a couple years younger than me. Every time he took a bite, I took a bite, only smaller - I was very focused but miserable. Finally all long last probably 30 or 40 minutes later he finished. Since I had allowed my food to last equally as long, I then ate the rest of it at my own content.
The MOST difficult thing to me ,I swear I envy people that eat slowly.
I eat super fast, and no matter how much i eat, i never find myself full. i desperately need to know how to eat slower to stop myself from being not full all the time. i have been binge eating lately:(
Katherine King Me too literally. I'm a teenage boy so I don't get fat though 😂
me too like saaame
Also. Have veggies on the side.
Hi, me too looking all my life to learn eating slow, I think is the best kept secret for humans...when I find the true I will let you know I promise.
Eat with your non dominant hand. Slow ya down completely.
Omg I'm gonna try this till it becomes a habit because French people seem to be skinny due to this habit
smell your food! and sorry to disappoint our parents but, play with your food!
Wow. All this people trying the most weird methods and then there's me, who have never noticed I tend to spend an entire hour for one dish...
Lol I love her
1:09
I eat very slowly
so its good to chat while eating just don't full your mouth while you talking to your friends
Or even a doll set lol
Wait, there are spirits eating with me?! (Looks around suspiciously...)
i am slow eater if i say to my self eat faster i can't
Thank you so much. I'll use the chopsticks now. One thing i observe works well for me is that i discribe the taste and texture to myself or to the people im eating with. I liturally praise the amazingness of the food. I'm personally a fast eater out of emotional reasons so that really helps me to be more satisfied and greatful. I eat the slowest when i put the most love in the preparation too or when I'm at a restaurant. Just apreciate every moment and don't forget to that while you're eating as well :)
Congratulations, through some artificial trick you created an animist entity.
My best tip on eating slowly, is actually TASTE and ENJOY your FOOD... that will make you eat slower AND you will stop eating crap foods, because, they tasts like shit and rancid oils, when you really taste them... AND weggies and fruits tasts soooo much better, when you actually chew and taste them fully... Namaste, Luna
I was with you there until you suggested to eat your meal with your invisible friends that don't exist.
Haha!
I love God:-)
I can eat a whole pizza in 7 minutes lol
Don’t eat in front of the tv. Very bad habit. Plan, Measure how much to eat first and put everything else away. Take small bites and count to 10 before next bite. Share food with someone. Yes talk more than eating. Eat one bite take a break then next bite take a break. It’s torture but it works
Thank you, good video. However, I wouldn't advise inviting spirits, but rather the Lord of heaven and earth, to whom we should also give thanks for the food we have. He graciously provides us with rain for the crops and fills out hearts with joy. Inviting spirits is never a good idea.
ah ok, it's one of /these/ self-help videos.
Eat slow and your food gets cold. Smh..
Eat with a fork 🍴 don’t focus on ur food and be in a conversation...ig
Show us how to chew better instead of this :\