I know I need to eat slowly, but how?

Clients often tell me one of their biggest challenges after weight loss surgery is eating slowly. Eating too quickly means that you are unlikely to chew foods properly. This can cause discomfort, pain and in some cases, regurgitation.

To be able to eat a variety of foods comfortably after weight loss surgery, you really need to concentrate while you are eating. The following tips may help you do this:

• Set aside time for meals and avoid doing other things whilst you are eating.
  
• Sit up straight and avoid slouching. Sit at the table rather than the couch. Avoid eating whilst preparing food.
  
• Move away from the television or computer. You cannot focus on what you are eating if you are immersed in something else.
  
• Avoid playing with your mobile phone or other electronic devices.
  
• Avoid getting really hungry. The hungrier you are when you start a meal, the more likely you are to eat quickly, take big bites and not chew properly.
  
• Avoid eating with your hands as you will tend to take bigger bites. Use cutlery to cut food into small pieces. The more pieces you need to cut the longer it will take to eat.
  
• Avoid eating on the run, or in the car.
  
• Put your cutlery down between mouthfuls. Wait until you have swallowed your food before cutting the next piece. Avoid having that next mouthful loaded on your fork ready to go.
  
• If you really struggle to slow down, use your cutlery in the opposite hand until the pace of eating feels more natural.
  
• Choose a relaxing environment to eat. If the staff room at work is too distracting, head outside to a nearby park. Opt for a quiet café rather than a noisy food court, where you may be tempted to rush.
  
• Be especially careful when eating socially, as during conversation it is very easy to become distracted. Eat during a break in conversation.
  
• Avoid the tendency to want to keep pace when eating with others.
  

Take notice when you do slow down your eating. Do you feel more satisfied? Do you enjoy your food more? Many people report they enjoy food more after surgery as they eat more slowly, allowing them to really taste the food and savour the flavours.

Get in the habit of eating slowly. It could take up to 20 minutes to eat a small meal – between 10 and 20 minutes is a good goal. If there is food left on your plate after this time, discard it. There is a risk of eating too slowly which can turn a meal into grazing, which defeats the purpose of weight loss surgery.

Time how long it takes you to eat your next meal. It may just surprise you!