Hey there. If I could give you one eating habit to focus on right now, especially if you’re trying to lose weight, it would be this. Slow down when you eat.
That’s it. Just slow down.
If you start taking your time during meals, you’re going to notice something. You’ll begin to feel fuller faster, more satisfied overall, and more in tune with your hunger cues. You’ll enjoy your food more and feel less likely to overeat. And if you’re someone who looks at your food tracker at the end of the day wondering how your calories added up so fast, this one habit can shift everything.
So how do you start?
Grab your phone. Use the stopwatch. For the next two weeks, time how long it takes you to eat your meals. If you eat three meals a day, that’s 42 meals over two weeks. Track as many as you can. You’ll start to see a pattern.
Let’s say you average five to eight minutes per meal. That’s your starting point. From there, stretch it out a little. Try setting a timer for 10 minutes and take notes. Did you feel more satisfied? Did you enjoy your food more? Were your calories more in line with what you were aiming for?
If it works, stick with it. If not, add another minute or two and keep adjusting.
This is not about aiming for some “ideal” meal time. It’s about figuring out what works for you. Everyone eats differently, but the key is awareness. By slowing down, you start listening to your body. You recognize hunger and fullness cues, and you make decisions with more intention.
This simple habit has the power to influence everything else. Your food choices. Your portion sizes. Even your mindset around eating. It shifts you from mindlessly eating to mindfully nourishing your body.
And the second foundational habit that builds off this is eating to 80 percent full. But if you’re rushing through your meals, how would you even know when you’re at 80 percent? You probably wouldn’t. That’s why slowing down is the foundation. If you build this habit, the rest can fall into place.
So I want to know, are you willing to try this?
Let me know how you plan to apply it. Start timing your meals this week and let’s talk about the results. And if you're ready to take a practical, sustainable approach to your health, join The YLF Experience.