Advertising
Advertising

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.

Advertising

    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.

      Advertising

      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.

      Advertising

      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.

        Advertising

        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

        More by this author

        Jolie Choi

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

        11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

        Trending in Physical Strength

        1 The Top Fad Diets That Are Actually Worth the Hype 2 25 Best Free Workout Apps That Make Your Home Workouts Easiler 3 12 Best At Home Workouts (No Equipment Needed) 4 How to Exercise at Home When Gyms Are Closed 5 Benefits of Lifting Weights Both Men and Women Can Experience

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on May 28, 2020

        How to Overcome Boredom

        How to Overcome Boredom

        Have you ever been bored? Restless? Fidgety? In need of some inspiration?

        I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

        If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

        What is Boredom?

        We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

        You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

        Advertising

        It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

        If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

        When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

        Sometimes It’s Good to Be Bored

        If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

        Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

        Advertising

        Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

        In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

        It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

        Who knows, maybe ‘boredom’ is actually good for us?

        Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

        Advertising

        In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

        3-Step Strategy to Overcome Boredom

        1. Get Focused

        Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

        You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

        Here are a few ideas:

        • Spend some time in quiet contemplation considering what’s important to you.
        • Start that creative project you’ve been talking about for the last few weeks.
        • Brainstorm: think of some ideas for new innovative products or businesses.

        2. Kill Procrastination

        Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

        Advertising

        So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

        Here are some ideas:

        • Do some exercise.
        • Read a book.
        • Learn something new.
        • Call a friend.
        • Get creative (draw, paint, sculpt, create music, write).
        • Do a spring cleaning.
        • Wash the car.
        • Renovate the house.
        • Re-arrange the furniture.
        • Write your shopping list.
        • Water the plants.
        • Walk the dog.
        • Sort out your mail & email.
        • De-clutter (clear out that wardrobe).

        3. Enjoy Boredom

        If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

        Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

        So, take some time to relax. You never know, you might even like it.

        Final Thoughts

        Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

        More Tips on Overcoming Boredom

        Featured photo credit: Johnny Cohen via unsplash.com

        Reference

        Read Next