Are you rushing from meeting to meeting and have to finish your lunch in just a few minutes? Whether you have a headache, low energy, or a few extra pounds, take a deep breath and read on to understand why you're facing this problem.

Fast eating contributes to weight gain through a variety of physiological and psychological mechanisms.

Brain’s Survival Mechanism

The brain may interpret fast eating as a sign of potential future food scarcity, prompting the body to store more energy as fat to prepare for a perceived lack of food. 

Delayed Satiety Signals

It takes about 20 minutes for our brain to send the signal of fullness to the body. During this time, you may end up eating more than needed. After this super-fast eating, you might also feel dizzy or tired as your body struggles to catch up with the rapid intake.

Poor Digestion

Rapid eating can impair digestion, as food may not be chewed properly, leading to discomfort, bloating, and inefficient nutrient absorption, which can contribute to fat storage.

Stress Response and Cortisol Production

Fast eating triggers a stress response, elevating cortisol levels. High cortisol is linked to increased appetite, cravings for high-calorie foods, and greater fat storage, particularly in the abdominal area.

Blood Sugar and Insulin Spikes

Rapid consumption of food can cause quick spikes in blood sugar, leading to increased insulin production. Frequent spikes can promote fat storage and may contribute to insulin resistance over time.

Increased Energy Reserves

As a result of the brain’s interpretation, the body may increase fat storage, particularly if fast eating is combined with the consumption of high-calorie, low-nutrient foods.

Practical Mental Exercises & Strategies for Your Conscious "Ritardando"

• Dissociate Old Settings: If you typically eat at your desk, alone in the cafeteria, or always in the same spot, try finding a new place to eat, perhaps somewhere quieter, or change another aspect of your eating environment. Also minimizing external visual distractions can help disrupt habitual behaviors.

• Prefer Hydrating Foods: Thick soups or stews help you keep you hydrated and full. According to TCM, hydrating foods should form the foundation of your nutrition because they are light to digest and, in addition to hydration, they content beneficial macronutrients and fiber, which help fill you up quickly.

• Your Perception: Focus on the color, texture, and aroma of your food before taking the first bite.

• Chew Slowly and Thoroughly: Aim for at least 20-30 chews per bite. This not only aids digestion but also helps you savor the flavors.

• Set Down Your Utensils after each bite: This helps you pace yourself and gives your brain time to process satiety signals.

• Incorporate Mindfulness Meditation: This practice offers many benefits for your mental and spiritual development, including helping you eat more mindfully.

• Take Deep Breaths before eating to calm your mind and body, reducing the urge to eat quickly.

• Visualize a Peaceful Environment: Before meals, visualize yourself eating in a soothing environment where you feel inner peace.

• Visualize Comfortable Fullness: Imagine what it feels like in your belly to be comfortably full, not stuffed. This can help you better tune into your body’s hunger and fullness signals.

• Add a layer of healthy food, such as extra steamed vegetables, under your main portion: The appearance of a larger portion satisfies your brain by avoiding the feeling of being "cheated" on the amount of food. As you eat slowly from the top down, you may feel satisfied before you even finish the meal, leaving you with a healthy vegetable finish at the bottom.

• Serve Smaller Portions: Start with smaller portions and commit to eating them slowly. You can always take more if you’re still hungry, but this practice encourages pacing.

• Divide Your Meal: Mentally divide your meal into quarters. Eat one quarter, then pause, put down your utensils, and assess your hunger before continuing.

• Eat with Your Non-Dominant Hand: This change can slow down your eating and make you more aware of each bite.

• Journaling: After meals, write down how you felt and any emotions tied to the meal. This reflection helps build awareness and creates a feedback loop for improvement.

By incorporating some of these exercises into your routine, you can gradually break the habit of fast eating, leading to healthier eating patterns and better preparation for structuring your eating timetable.

Adjusting eating habits can change your life. A balanced structure for eating and resting can bring significant improvements when you are open to trying and seeing that this is not a strict diet or a matter of cravings. It just requires your ATTENTION and HONEST INTENTION.