Why Do I Eat So Fast? Breaking the Habit

Reasons You May Be Eating Too Fast

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.

How Eating Fast Can Affect Your Stomach and Brain Time

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. This can contribute to metabolic syndrome and high blood pressure.
• Health Problems: Fast eating disrupts the body’s natural signals, leading to overeating and a range of health problems such as obesity, diabetes, high blood pressure, and heart disease. By slowing down during meals, individuals can enjoy better health and prevent these issues.

4 Powerful Strategies to Practice Mindful Eating

If you find yourself consistently eating too quickly, these evidence-based strategies can help you slow down and develop more mindful eating habits.

1. Focus Completely on Your Food

Mindful eating begins with giving your meal your full attention. Here’s how to deepen this practice:

• Engage all your senses: Notice the colors, textures, aromas, temperatures, and flavors of each bite. How does the food change as you chew it?
• Take smaller bites: Cut your food into smaller pieces and place less on your fork or spoon with each bite.
• Practice gratitude: Before eating, take a moment to consider where your food came from—the farmers who grew it, the people who transported it, and those who prepared it.
• Create a peaceful environment: Set your table with care, using nice dishes and perhaps adding a flower or candle to create a pleasant atmosphere.

Studies from Cornell University’s Food and Brand Lab show that creating a more pleasant eating environment can reduce consumption by up to 18% while increasing meal satisfaction.

2. Eliminate Digital Distractions

Screens are perhaps the biggest culprits in mindless eating:

• Create a “no screens” rule: Make mealtimes a technology-free zone—no phones, tablets, computers, or television.
• Designate an eating area: Eat only at your dining table or designated eating space, not at your desk or on the couch.
• Try silent meals: Once a week, try eating a meal in complete silence, focusing only on the experience of eating.
• Use a mindful eating app: If technology helps you stay accountable, try apps specifically designed to promote mindful eating, like “Eat Right Now” or “Am I Hungry?”

A 2013 study published in the American Journal of Clinical Nutrition found that people who ate while distracted consumed significantly more calories both during the meal and later in the day.

3. Put Your Utensils Down Between Bites

This simple yet powerful technique creates natural pauses in your eating rhythm:

• Count your chews: Aim to chew each bite 20-30 times before swallowing. This improves digestion and allows you to fully experience the food’s flavors.
• Set a timer: Challenge yourself to extend your mealtime to at least 20 minutes—the approximate time it takes for your brain to register fullness.
• Use your non-dominant hand: Switching hands can slow you down and make eating more deliberate.
• Try chopsticks: Even if you’re not eating Asian cuisine, chopsticks naturally slow down your eating pace.

Research from the University of Rhode Island shows that slow eaters consume about 10% fewer calories per meal while reporting greater satisfaction than their fast-eating counterparts.

4. Make Meals Social Events

Sharing meals creates natural opportunities to slow down:

• Schedule family dinners: Set regular times for family meals, even if it’s just a few nights a week.
• Start a dinner club: Rotate hosting duties with friends for regular social meals.
• Practice mindful conversation: Rather than talking continuously, try alternating eating and speaking, fully engaging in each activity.
• Share family-style: Passing dishes around the table naturally paces the meal and encourages interaction.

A study published in Appetite found that people typically eat more slowly when dining with others, and that social meals are associated with better dietary choices.

Break the Habit With Intuitive Eating

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. Additionally, intuitive eating can help address various metabolic health concerns and reduce the increased risk of conditions such as metabolic syndrome and insulin resistance.

Honor Your Hunger

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.

Reject Diet Mentality

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.

Embrace Peaceful Eating

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.

Start Slowly

Breaking habits takes time, and eating slowly is no exception. Begin by aiming to eat just 5-10% slower than your usual pace. Eating too fast can lead to consuming more food and too many calories, which disrupts hunger signals and can contribute to obesity and other health issues. This gradual approach allows you to adjust without feeling overwhelmed, making it easier to sustain in the long term.

Use a Timer

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.

Get Intuitive Eating Support

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.