Why Do I Eat So Fast? Breaking the Habit

Let’s explore the reasons behind your question, “Why do I eat so fast?” The causes of eating fast can vary:

• Stress and Anxiety: One of the most common causes behind eating fast is none other than stress and anxiety. You could be going through a difficult patch in your life, which may be hindering your eating time. As a result, you eat fast as a coping mechanism.
• Time Constraints: Are you always so busy with day-to-day tasks that you rarely find time to eat? When you take a short break, you try to eat as fast as possible to resume working where you left off. The pressure of meeting deadlines or getting everything done can be a reason for eating fast.
• Habit: If you consistently eat quickly over time, it becomes the ingrained way you approach meals. Your body gets used to the rapid pace. Often, fast eaters aren’t consciously aware they’re rushing through meals. It becomes autopilot behavior.
• Mindless Eating: How do you eat at home? Do you sit together with family, or do you get distracted? Do you eat while watching your favorite TV series or scrolling through your social media profiles on your phone? These factors can be the cause of fast eating.
• Fear Of Missing Out: When simmering hot food is placed in front of you, do you start eating it out of fear that it will get cold? Or are you scared of being the last one eating on the table? You might eat faster as your mind challenges you to be quick.

While fast eating might seem like a time saver in certain situations, it can have severe consequences for your health and well-being. They are as follows:

• Overeating: When you are eating fast, you have no idea of how many servings you have eaten in this manner. It may lead to overeating. Your brain does not immediately tell you that you have eaten, it may take up to 20 minutes for your brain to register and signal that feeling of fullness.
• Issues in Digestion: Eating fast may cause issues in digestion. Additionally, it may also lead to heartburn and bloating, which can cause discomfort after your meal. 
• Less Enjoyment: When you eat too fast, you may not fully have the opportunity to enjoy each bite of your meal. Adopt the habit of eating slowly to spark more enjoyment from your favorite meals. 
• Weight Gain: Rapid eating is often associated with weight gain. Eating too fast may lead to overeating since your brain is not getting the proper time to register that you have eaten and are full.

If you’re struggling with eating too fast, you can curb your eating speed in the following ways:

Take small bites and chew thoroughly. Notice the different textures, tastes, and aromas of the food. Take a moment to be grateful for the food you have in front of you.

If you think screens are the major root of your fast eating, then it is advised to put away such distractions. Keep your phone on silent and switch off that TV for a while so that you can relax and eat your food.

Put down the fork! Once food enters your mouth, count to 30 per bite so that your brain knows that you are eating. Remember, it takes your brain about 20 minutes to catch up with your stomach and register fullness. 

Placing your utensils down between bites gives your body this crucial time to signal satisfaction. This allows you to chew thoroughly and avoid overeating before you realize you’re full.

Embrace the habit of eating with others when possible. This may help you gradually reduce your eating speed if you take the time to have conversations and see others eating at a slower pace.

If you’re committed to breaking the habit of eating too quickly, intuitive eating could be a powerful tool to support your journey. This approach encourages you to reconnect with your body’s natural hunger and fullness cues, helping you foster a healthy and positive relationship with food—one that is free from the constraints of dieting.

If you’re committed to breaking the habit of eating too quickly, intuitive eating could be a powerful tool to support your journey. This approach encourages you to reconnect with your body’s natural hunger and fullness cues, helping you foster a healthy and positive relationship with food—one that is free from the constraints of dieting.

Intuitive eating empowers you to listen to your body, eating when you’re genuinely hungry and stopping when you’re comfortably satisfied. This practice helps you regain trust in your body’s signals, reducing the urge to overeat or eat mindlessly.

Say goodbye to the rigid rules of dieting that label foods as “good” or “bad.” Intuitive eating rejects these labels, allowing you to enjoy a wide variety of foods without guilt or restriction. It’s about nourishing your body with what it truly wants and needs.

In a world that often judges our food choices, intuitive eating invites you to make peace with food. Whether you’re enjoying a hearty pasta dish or indulging in a chicken burger, there’s no room for guilt. Instead, focus on the pleasure of eating and savor every bite.

Breaking habits takes time, and eating slowly is no exception. Begin by aiming to eat just 5-10% slower than your usual pace. This gradual approach allows you to adjust without feeling overwhelmed, making it easier to sustain in the long term.

To track your progress, consider using a timer. Notice how long it takes you to finish a meal, and make a conscious effort to slow down if you find yourself rushing. Over time, you’ll develop a natural rhythm that aligns with your body’s cues.

Breaking the habit of eating too quickly and embracing intuitive eating is a journey, not a destination. It’s about learning to listen to your body, enjoying your food without guilt, and finding balance in your eating habits. While these tips can help you get started, you don’t have to navigate this path alone.

If you’re ready to make lasting changes and need personalized guidance, consider booking an appointment with a dietitian. A professional can provide tailored support, helping you overcome challenges and achieve a healthier relationship with food. Whether you’re struggling with eating too quickly or want to explore the principles of intuitive eating more deeply, a dietitian can be your partner on this journey to better health.

Ready to take the next step? Book an appointment with a dietitian today and start your journey toward mindful, intuitive eating.