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Eating Fast to Save Time Is Shortening Your Life

Eating Fast to Save Time Is Shortening Your Life

Brits only spend 41 minutes of their day, total, to eat breakfast, lunch and dinner. To break that down, that means an average eating time of 8 minutes for breakfast, 13 minutes 45 seconds for lunch, and 19 minutes 27 seconds for breakfast.[1]

Americans take just a bit more time, with an average of one hour and 14 minutes a day spent eating the three major meals.[2]

While any one of us could easily justify the need for speed when it comes to eating (after all, there are always so many more things to get done in a day!), people who eat too quickly are likely to become obese, or develop metabolic syndrome, both of which increase your risk of heart disease, diabetes and stroke – all of which can be deadly.[3]

Your Body on Eating Fast

When you rush through a meal, no matter what time of day it is, your digestive system can’t keep up. When that happens, it can’t trigger the little flags in your brain that let you know you’re full. Inevitably, you overeat.

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    When you’ve ingested something, it takes a while for your stomach to catch up anyway – about 20 minutes, in fact. The process doesn’t start until your stomach begins to stretch. So if you slow down and give yourself a little more time, you may find that if you stop eating sooner, you won’t eat excess foods.

    Eating slower gives your stomach more time to start working on the food

      Think about the last time you were really hungry. Once you got your hands on food, you probably found yourself capable of eating just about everything in sight, and doing it quickly! You also probably suffered from serious heartburn later on. This is due to your stomach trying to catch up with the pace at which you were sending all that food down.

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      Eating slower and taking at least 20 minutes to eat at a time, allows your digestive tract to get a head start in the process of digesting the food.

      Additionally, when you eat too quickly, air gets into your stomach and overloads it. While this can produce more acid leading to heartburn or gastroesophageal reflux disease (GERD), it can also make you embarrassingly gassy.

      Eating at a slower pace can help you enjoy your meal

      Granted, you’ll already enjoy your food more if you don’t have heartburn, GERD, gas and bloating, but slowing down when you’re enjoying a meal can help you savor whatever it is you’re eating, as it allows you to be more aware.

      You’ll find that you’re more aware of the texture, flavor and smell of the food, making the meal more interesting and memorable. This is especially great if you’re eating at a restaurant and you want to enjoy the moment.

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      How to Adapt the 20 Minute Eating Rule

        If you have a habit of eating a lot, and doing so quickly, you won’t change that overnight. However, there are plenty of tips you can use to improve the time you take to eat a meal and eat as slow as 20 minutes for each meal.

        1. Choose high-fiber foods that take more time to chew

        What could you eat faster, raw broccoli or a breadstick? The high fiber, fresh veggie will take you longer to eat, simply because of its texture. Plus, the nutrients will fill you up faster! While you’re learning to slow down your eating habits, you’ll also be building some really healthy ones!

        2. Put down your utensils between bites

        This tip can feel daunting, but it isn’t as bad as you might think. In between bites, set down your utensil. It’s a small move, but the action forces you to slow down, even the smallest amount, and really focus on checking in with your body to determine if you’re full or not yet.

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        3. Try setting a minimum number of chews per bite

        When you aren’t breaking down your food into tiny pieces, it can be very challenging to digest later on. Try to set a minimum number of chews per bite. This can be five or thirty-five, whatever feels best to you. Once you get into the habit, you won’t even have to count anymore.

        4. Find another slow eater and pace yourselves to them

        If you are aware you eat quickly, it’s probably because someone you dine with has pointed it out to you. The next time you eat with them, focus on the pace in which they consume their meal and match up to them. You don’t have to mirror them to the point they are uncomfortable, just find some self-awareness.

        5. Talk with people who eat with you and slow down your eating pace

        Be sociable. When you’re dining with someone, carry on a conversation. You’ll be amazed at how much less you need to eat to feel full.

        Slow and Steady Wins

        As you approach your next meal, and every meal thereafter, try to treat the experience like a memory to be made. If you go into the experience aware of the need to make it memorable, you may find yourself having an easier time slowing down to eat.

        No matter how you have to train yourself to slow down, you’ll be grateful you took the time to do so. No meal and no rushed timeline is worth losing your health.

        Featured photo credit: pixabay via pixabay.com

        Reference

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        Jolie Choi

        Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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