Blog – Coach Chrystal's Eat Move Live

All About Eating Slowly

Why You Should Care About Eating Slowly

Eating slowly is a game-changer. It’s good for digestion, helps with weight control, and leaves you feeling more satisfied with each meal. On the other hand, rushing through your food leads to poor digestion, weight gain, and lower meal satisfaction. Sound familiar? If you’re blowing through meals like a drive-thru addict, you’re missing out on some serious benefits.

The takeaway? Slow down, enjoy your food, and give your body a chance to thank you.

The Benefits of Eating Slowly

When you eat slowly, you’re giving your body time to catch up. Your brain needs about 20 minutes to register that you’re full, but most people’s meals don’t even last that long. Eat too fast, and you’ll miss the signals, which means you could end up eating more than you need—and that’s how you land in the uncomfortably stuffed zone. Nobody enjoys that feeling.

And let’s not forget—eating slowly boosts your satisfaction with food. Taking the time to chew, notice textures, and actually taste what’s in your mouth makes a huge difference. Even if all you’re having is a plain sandwich, savoring every bite can leave you feeling good.

How Eating Slowly Helps Digestion

Think of digestion as a chain reaction:

Step 1: You think about food.
Step 2: You start salivating, releasing enzymes in your saliva to prep for chewing.
Step 3: Your stomach gets ready to produce acid.
Step 4 and beyond: Your small intestine and the rest of your GI system gear up to do their job.

But here’s the kicker—if you rush through your meal, you’re skipping steps. Big, barely chewed bites hit your stomach like bricks, and your digestive system has to scramble to break it all down. And trust me, surprises suck for your gut. Food that isn’t broken down properly can cause indigestion and other annoying GI issues.

One study from the University of Rhode Island found that fast eaters chew less and take larger bites, meaning their food lands in the stomach as giant lumps, not the well-chewed stuff your gut prefers. Want to avoid that? Slow down, chew more, and give your body a fighting chance.

Eating Slowly Means You Eat Less (Without Trying)

If weight loss or maintenance is your goal, slow eating is one of the easiest ways to stay on track. That same University of Rhode Island study served a big plate of pasta to participants on two occasions. One time, they were told to eat as fast as possible. The second time, they were told to slow down and put their forks down between bites.

Here’s what happened:

Quick meal: 646 calories in 9 minutes.
Slow meal: 579 calories in 29 minutes.

That’s 67 fewer calories consumed—just by slowing down. Over the course of three meals a day, those small differences add up. The study also found that the fast eaters felt hungrier just an hour later, while the slow eaters felt satisfied longer.

Slow Eating Can Help Prevent Overeating and Bingeing

Ever felt out of control with food? You’re not alone. One hallmark of binge eating is eating really fast. When you’re deep in a binge, it feels like the food has to go in NOW—there’s no time to think.

But here’s a trick: Just slow down. Even if you’re mid-binge, pausing to chew and slow your pace can snap you out of that cycle. It’s like someone calling your name when you’re lost in a daydream—suddenly, you’re aware of what’s happening. You might not stop eating right away, and that’s okay. But slowing down gives you back a little control, and that’s a huge win.

Better Hydration Comes with Slower Eating

Eating slowly doesn’t just help with food—it increases water intake, too. The same study from earlier found that when participants ate slowly, they drank 14 ounces of water compared to just 9.7 ounces when they ate quickly. More water means better hydration, which supports your muscles, skin, kidneys, and digestion.

What’s the Takeaway?

Here it is: Eat slowly, drink water, and feel satisfied. It’s simple, but it works. Eating too quickly leads to overeating, weight gain, and crappy digestion. Eating slowly gives you control, helps you eat less without feeling deprived, and makes meals more enjoyable.

Tips to Eat More Slowly

Sit down to eat in a calm environment. No distractions. That means no TV, no texting, and definitely no scrolling through Instagram.
Put down your utensils between bites. Take a breath. Have a conversation.
Chew more. Try aiming for a specific number of chews per bite—yes, it will feel weird at first.
Use smaller plates or chopsticks. It slows you down without you even noticing.
Pace yourself with a slow eater. Got a chatty friend or a kid who eats at a snail’s pace? Perfect. Match their rhythm.
Set aside time for your meals. Plan for at least 20-30 minutes per meal. Dinner with family or friends? Make it longer.
Be kind to yourself if you rush. If you catch yourself eating too fast, pause, refocus, and slow down. It’s all part of building a habit.

Wrap It Up

We live fast-paced lives, so it’s no surprise that meals often become something we rush through. But eating quickly doesn’t do you any favors. It messes with digestion, leads to overeating, and leaves you unsatisfied. On the other hand, eating slowly gives you control, better health, and a more enjoyable relationship with food.

So next time you sit down to eat, take your time. You—and your body—deserve it.

Body Science

Practice Self-Compassion to protect against Self-Sabotage

In our pursuit of health and well-being, it is common to set ambitious goals and strive for perfection. However, we often overlook the importance of self-compassion in this journey. Kristen Neff, a renowned psychologist, has extensively researched the concept of self-compassion and its profound impact on our overall well-being. This section explores the science of self-compassion, highlighting how the lack of self-compassion can lead to self-sabotage in achieving our health goals. Furthermore, it provides step-by-step instructions on how to cultivate self-compassion to foster personal growth and resilience.

Self-compassion is the act of treating oneself with kindness, understanding, and acceptance, particularly during times of suffering, failure, or personal inadequacies. Kristen Neff has identified three core components of self-compassion: self-kindness, common humanity, and mindfulness. Self-kindness involves responding to oneself with warmth and care, just as we would to a close friend or loved one. Common humanity recognizes that struggles and imperfections are part of the shared human experience, offering comfort in the knowledge that no one is perfect. Mindfulness involves being aware of our thoughts and emotions without judgment, allowing us to cultivate self-awareness and compassionately address our needs.

When we lack self-compassion, we become vulnerable to self-sabotage in our health goals. Instead of responding to setbacks or failures with understanding and support, we often resort to self-criticism, shame, and harsh judgments. This negative self-talk diminishes motivation, erodes self-esteem, and increases stress levels, thereby hindering our progress toward healthier habits. Without self-compassion, we may experience cycles of guilt, shame, and self-doubt, leading to a sense of hopelessness and a higher likelihood of giving up altogether.

Practicing Self Compassion

Developing self-compassion is a transformative journey that requires practice, patience, and a commitment to self-care. The following step-by-step instructions can guide individuals in cultivating self-compassion:

Practice mindfulness: Cultivate self-awareness by paying attention to your thoughts, emotions, and bodily sensations without judgment. Allow yourself to experience and acknowledge difficult feelings without getting caught up in negative thought patterns. Emotions are neither good nor bad. They just are.
Recognize self-criticism and negative self-talk: Begin by becoming aware of the ways in which you tend to criticize yourself or engage in negative self-talk. Notice the impact it has on your emotional well-being and your ability to achieve health goals.
Embrace common humanity: Acknowledge that making mistakes, facing obstacles, and experiencing setbacks are universal aspects of the human experience. Recognize that you are not alone in your struggles, and extend compassion to yourself as you would to others facing similar challenges.
Cultivate self-kindness: Treat yourself with the same warmth, understanding, and care that you would offer to a close friend. When faced with challenges or setbacks, remind yourself that it is natural to experience difficulties and that you deserve compassion.
Reframe failures as learning opportunities: Instead of viewing failures as reflections of personal inadequacies, reframe them as opportunities for growth and learning. Embrace a growth mindset that encourages resilience and the belief in your ability to improve over time. You have that ability!
Engage in self-care: Prioritize self-care activities that nourish your mind, body, and soul. This may include regular exercise, adequate sleep, healthy eating, relaxation techniques, pursuing hobbies, or seeking support from loved ones or professionals when needed.

In our pursuit of health goals, practicing self-compassion is crucial for overcoming self-sabotage and fostering personal growth. Kristen Neff’s work provides valuable insights into the science of self-compassion, emphasizing the importance of treating ourselves with kindness, recognizing our shared human struggles, and cultivating mindfulness. By following the step-by-step instructions for practicing self-compassion, individuals can break free from self-sabotaging patterns, enhance their well-being, and approach their health goals with resilience, self-acceptance, and a greater likelihood of success.