At the end of one of my classes two friends and I were talking about the fact that sometimes we don’t really take the time to enjoy the food that we eat. I was reminded of a talk show where I heard a woman speak on really taking the time to taste the food we eat. Why should we have to be reminded to take the time to taste our food? For me, when I was overweight, the food choices I was making weren’t about health and nutrition. The food choices I was making were about instant satisfaction and feelings.
As I migrated to the pantry numerous times throughout the course of the day, I usually wasn’t hungry. Most often I was bored, stressed, or anxious. When I reached for my hidden cache of cookies or candy, the last thing on my mind was what do these M&M’s taste like? I never sat down with the big yellow bag and thought, “I’m going to savor these M&M’s and really experience the taste.” No, I grabbed a big handful and dropped them in my mouth. Then I grabbed another handful, and another, until I was “full.” Unfortunately a few hours, or sometimes just a few minutes later, I was back at the pantry again, looking for more. As I’ve often said, “I didn’t get to be obese by eating a lot of healthy food.”
During the year that I lost over 150 pounds, I gradually came to the place where those M&M’s (you fill in your favorite food,) or whatever I was inhaling at the moment just weren’t worth the pounds gained and the guilt experienced. Over time I stopped overindulging in high-fat, high-sugar foods. However, there were times during that year when I really wanted to have M&M’s, or whatever. I worked hard to develop a habit of really thinking about my food and slowing down the eating process.
Rather than pouring the candy from the bag right into my mouth, I would just have a few. And rather than chewing them up so fast that I almost didn’t realize they were gone, I slowed way down. Have you ever eaten just one M&M, or one chip at a time? Have you ever really tasted a Dove chocolate? Can you describe the salty explosion of chips when you first taste them? I couldn’t. But during my weight loss year, I learned how to really taste and enjoy the food I was eating.
I would encourage you to (1) stop migrating to the pantry or break room vending machine, and (2) to stop and experience your food. You may find, as I did, that a little taste of that food you are craving is enough to satisfy the longing for the food without breaking your “calorie bank” for the day. Even to this day, with my weight under control, I still take the time to really enjoy the food I eat. I don’t always sit down at the table because with seven kids, I’m often running in twelve different directions. But I no longer guzzle candy like it’s water. If I choose to eat some candy, or cookies, I eat them with deliberate intent. And I really taste them, and I subsequently really enjoy them.
Have you found that slowing down and really tasting your food helps you control your portions? Diane
I’m going to be in and out over the next few days for personal reasons. If I don’t get to your blogs please forgive me! I’ll catch up as soon as possible! Stay strong. Diane
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I just wrote about that this morning and it’s something that I struggle with…BUT am totally getting there. I think it boils down for me…about having conversations with those around me. Looking at the food as an experience..the whole experience. Not just inhaling the food.
Michelle@Sugarwand´s last blog ..Day 6: Do you eat like you’re going to a fire?
Another interesting entry…and full of truth.
Thanks
Hope you get things sorted out…
I too am on holiday with lots of personal issues I have to sort out – my stress level!!
Take care.
Marcelle´s last blog ..With 3 of my 4 monkey’s
Hope your kids/family are okay! We’ll all still be here when you return!
vickie´s last blog ..Teens and applications
I love this. Simply because I love these three things: Tasty Food, Real Food, and Simple Food. Healthy food in a cultural food and treats in delicious slow moderation are my staples. I agree with you 100%. This is exactly why one of my biggest goals is to make SIT DOWN DINNERS.
i hope you get sorted, and stay happy. No worries about my blog. I love to come here to your ‘place’.
JourneyBeyondSurvival´s last blog ..Winners!
I think it definitely helps! When I just shovel the food in and don’t taste it, it’s like I never ate it! Then, I’m “looking” for more to satisfy me.
I try to remind myself at every meal to enjoy the taste, texture and mouth feel of each bite. Funny thing is that it is extra hard to do when something tastes REALLY good!
Marisa (Loser For Life)´s last blog ..I Can Do Anything
I find now that I am not eating junk all the time, I am able to enjoy my food a lot more. I’m not trying to shovel in the most food in the shortest amount of time possible, so I am slowing down and enjoying my smaller portions. It’s great to be able to eat less, but enjoy it more! This weekend I had a few bites of cake, and it was just enough.
Carla´s last blog ..Weekend motivation
So true Diane! When I talk about that slowing the food eating down not only because it takes 20 minutes for the tummy to register fullness BUT just like you mentioned, if you eat so fast or inhale the food are you really tasting & enjoying it. I would guess not. I have been there & I remember thinking back 1 minute after I ate it.. did it taste good??? Slow down & enjoy plus loose weight at the same time!
Jody – Fit at 52´s last blog ..Dieting Reality – Tomorrow Is NOW!
This is how I manage to be satisfied with one square of Lindt 85% chocolate as my daily treat. I bit off a tiny piece and basically let it melt in my mouth. I’ll eat the whole thing this way and it will take 30 mins at times, or I’ll forget about it and only end up having half, which is a big win for me.
There are a few things that I inhale, beet greens is one of them. We have them sometimes because they are good for you and I try to avoid throwing out food. But I don’t like them so I give myself permission NOT to experience them.
I have a friend that is the sloooooooooooowest eater I’ve ever seen! Is she fit and trim? You bet
Dr. J´s last blog ..Lab Notes: Ban on Junk Food in Schools Proves Effective
I am one of those slow eaters who chews each bite into smithereens. I wasn’t always that way though. You are right, food is meant to be enjoyed and savored. If you catch yourself gobbling your food at lightening speed it might be time to ask yourself what is going on mentally at that moment.
karen@fitnessjourney´s last blog ..Jamie Oliver’s Food Revolution
Eating mindfully means I no longer dissociate when I eat, which is one way that Post Traumatic Stress Disorder manifested symptomatically for me. Eating slowly and enjoying every bite is sometimes still a challenge because the psychological *offer* is always there–just check out from whatever anxiety or bad memory is lurking. The soothing brain chemicals that can kick in are always available for my brain to manufacture a *cocktail* to escape the discomfort. When I nurture myself in other ways, maintain balance in my life, and make sure my needs are met then the temptation to dissociate is much smaller.
Great topic!
I’m a ridiculously slow eating, not for weight reasons but because I’ve always been. I think it definitely helps me with portion sizes. I’m usually only halfway done when everyone else is onto dessert. It makes me wonder if I really need to finish or if I’m already full.
Tracey @ I’m Not Superhuman´s last blog ..Do You Imbibe? You Know, Like Hit the Bottle?
I have definitely found that savoring my food has helped. And you know what? Some foods I thought were so good actually aren’t that good at all!
Melissa´s last blog ..Birthday Giveaway Extravaganza!!
For me this was all tied to how I used to live my life on AutoPilot. When I started to lose weight this was one thing that I INTENTIONALLY chose to change. I give myself permission to eat anything, but I have to serve it in a bowl and then sit down and eat it….so I can really, really enjoy it. Not just grab a handful here and a handful there and not even taste it….
Lola´s last blog ..Tuesday
I agree with this completely. When I take my time to eat a few pieces of chocolate it can be SO satisfying. Something I never thought I would say
Lauren @ Eater not a runner´s last blog ..Another Beautiful Day
Slowing down and enjoying the textures and flavors has helped me with portion control. I really try to slow down and savor the food, which usually leaves me the last to finish in any environment. The only exception to slow eating is when I’m at work. I usually have 15 minutes (or less! eek!) to shovel something down my trap in between students, and that’s while I’m catching up on email and voicemail. Next school year, maybe I can change that!
Erin´s last blog ..Weekend Warrior Update: #1
People ask me how I can be satisfied with 1 or 2 bites of chocolate or limit myself to 10 pretzels. When you slow down to savor, you’re more quickly satisfied. Slowing down to speed up, in a way.
Cammy@TippyToeDiet´s last blog ..Companion Foods…and a Couple of Recipes
In one word… No.
Lisa´s last blog ..$103.00 = the money it takes to make a fatty happy
You are so right, when I slow down I allow myself to enjoy it more
I hope you are having a great week.
Staci´s last blog ..Reedy River Run 10K Race Report
When I was eating because of stress, I ate tons without thinking about what I was really doing to myself. Eat slower. Chew slower. You’ll get full quiker. You have to listen to your body not your emotions
Jen-JensFitnessTips.com´s last blog ..Tip #53: Wii Active Alternating Arm Raises
Excellent post, and one I definitely need to be aware of. I’ve become better, for sure, but I’m still not where I should be. I try to slow down and be aware of how many times I’m chewing my food. I actually read an article just a few days ago that said obese people chew their food less times than thin people.
Jeremy Logsdon´s last blog ..Weekend Warriors Update
Interestingly enough, I’ve always been a slow eater. I was a picky eater as a kid and eating slow was a tactic that I used.
Re: portions, if it’s chips or something, I take the serving size out of the bag then I close up shop…
‘Drea´s last blog ..Religion And Rock Climbing
Many years ago I had oral surgery to correct a horrible cross bite. One of the consequences has been that I enjoy chewing my food thoroughly for the most part. As I’ve made progress on my journey I have found myself gravitating toward food that requires a greater amount of chewing and I take more time for chewing.
I’m almost always the last one to finish a meal…especially if salad or fresh veggies are on the menu!
Don
Oh yes – I do find that I stop myself mid-bite sometimes and remind myself to savor every bite. I, too, would scarf something down to fill whatever void needed filling at the time. I find it helps if I ask myself if I’m really feeling hunger or is there something else driving me. Good post!
Gigi´s last blog ..If You Talk About It, You Lose It (Momentum, That Is – Not Weight)
I totally agree! I now choose food based on how it will taste instead of how much I can shovel in my mouth to feed the feelings. Occassionally I still emotionally eat but it isn’t all day everyday anymore.
Cynthia (It All Changes)´s last blog ..Something’s Missing
When I was packing on the weight I could do it either way. Slow or fast eating it didn’t matter.
Now that I’m losing I do find when I eat slow it takes longer before I’m hungry again. Which is another form of portion control.
John´s last blog ..Toughest One Yet
This has been a major game-changer for me, Diane. Enjoying the splendor of ONE nugget, or one anything. Slowing down to enjoy every delicious sensation. Realizing part of the reason for overeating was the unconsciousness of it. Eating so fast that your body couldn’t even react to the fact it HAD eaten!
Sunny´s last blog ..Sunny’s Oscars Best & Worst Dressed List (LOL)
Great post!! I now know that slowing down and enjoying every bite of food is the KEY to my success so far! No more standing by the kitchen sink to eat something either.
Brenda´s last blog ..new veggies for 2010
This is so true. When I eat chocolate candies I roll them in my mouth and let them melt for as long as possible. I enjoy them so much more this way, and it takes WAY, WAY, WAY less to feel “satisfied” (and by that I don’t mean physically satisfied, I mean mentally/emotionally…or for whatever reason we all want chocolate!).
I think the pace at which we eat is so important. I have a terrible memory but will never forget eating dinner with my in-laws for the first time. I felt SO rushed. I had taken 2 bites before they were clearing their plates. I always feel awkward being the only person eating, so I picked up speed, too. And I still do! It’s horrible! My husband still eats this way and it drives me bananas! Dinner should be more than 3.5 minutes! If I work 1-2 hours on preparing a meal, I’ll be savoring it for as long as it stays warm on my plate
Nicole, RD´s last blog ..“An inconvenient challenge: Eat ‘real food’ for a month”
It takes me back when I worked in an animal hospital. We were so busy, and clients would frequently bring treats. That’s how most of us ate during the day: we’d walk by the treats, grab something while in motion, stuff it in our faces while focusing on the next task, not at all thinking about what we just ate.
Gina Fit by 41 Maybe 42´s last blog ..When a Spouse* Calls You Fat and Gives Advice
I’ve found the opposite actually. I’m like a shark that gets a sniff of blood. Stick me in front of a bag of potato chips and tell me to eat just one. I should be the Lays spokesman
I should add real quick that this actually does work for chocolate and sweets for me, and I really enjoy the taste of them.
Yes. Slowing down is so important and something I used to struggle with a lot. I still have to remind myself frequently today to slow down… I find it’s important to not let myself get too hungry. If I’m very hungry, I have a very hard time to truly enjoy every bite.
Andrea@WellnessNotes´s last blog ..Flax Seeds Bring Back Childhood Memories
It’s true, mindless eating is one of the biggest reasons for excess weight gain, it’s great that you were able to figure out where you were going wrong and to overcome it – and look at you now, knowing when to stop with the MnMs has worked wonders for you! I hope your success continues to empower you!
I hope all is well Diane. Take care!
South Beach Steve´s last blog ..Project Complete and a Shout Out
Yes, slowing down and truly tasting my food has made a difference. It’s how I’m learning to be a mindful eater, and enjoy my foods.
Take care and get back to us when you can.
It DEFINITELY makes a difference. Right now I’m struggling with overeating BECAUSE I’m eating too fast and not enjoying the food at all. Must. slow. down.
Sagan´s last blog ..Product Review: Galaxy Granola Fruit Not Fat
Oh I am so guilty of eating too fast – I developed this bad habit when my kids were babies and we sometimes had to eat really fast before the baby started to cry! It is still something I have to work on today and I know it’s an important thing to change.
Amy´s last blog ..Taking my own advice