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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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        Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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        Last Updated on October 12, 2020

        How to Spot a Burnout And Overcome It Fast

        How to Spot a Burnout And Overcome It Fast

        Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

        Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

        According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

        Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

        This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

        It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

        In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

        Who Are Prone to Burning Out?

        For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

        According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

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        Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

        Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

        The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

        Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

        What Is Burnout Syndrome?

        So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

        According to the World Health Organization, burnout includes three dimensions:[6]

        1. Feelings of energy depletion or exhaustion;
        2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
        3. Reduced professional efficacy.

        The 5 Stages of Burnout

        At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

        1. Honeymoon Phase

        As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

        At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

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        The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

        2. Onset of Stress

        Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

        You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

        3. Chronic Stress

        Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

        At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

        4. Burnout

        This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

        You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

        5. Habitual Burnout

        This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

        The Causes of Burnout

        So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

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        1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
        2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
        3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
        4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
        5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

        How to Overcome a Burnout

        After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

        However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

        According to Clockify (2019), these are the popular ways to avoid burnout:

        1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
        2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
        3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

        Aside from the three most popular ways of avoiding burnout, you can also try the following:

        1. Improve Time Management

        Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

        2. Use the P.L.E.A.S.E. Method

        The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

        3. Prioritize

        You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

        4. Let Your Brain rest

        Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

        5. Pay Attention to Positive Events

        According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

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        6. Take Some “You” Time

        A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

        7. New Technologies Might Be Helpful

        There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

        Bottom Line

        Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

        You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

        Bonus: Rebound from Burnout in 8 Hours

        Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

        https://youtu.be/MNnyqQWK_zg

        Featured photo credit: Lechon Kirb via unsplash.com

        Reference

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