The benefits of eating slowly and how it can help you lose weight

Kiran Campbell, RDN - Registered Dietitian Nutritionist

The short and long-term benefits of eating slowly may surprise you enough to change up your typical mealtime experience. Hint: weight loss is one of them!

What the benefits of eating slowly mean for your health and enjoyment

Do you rush through meal times? Then, you're not alone! Many of us eat quickly out of habit, but slowing down has surprising benefits—especially for digestion, enjoyment, and even weight loss. Here's why taking your time at the table is worth it.

Better digestion

Did you know digestion actually begins the moment you take a bite? Your mouth plays a key role in breaking down food before it reaches your stomach. When you chew thoroughly, your body produces digestive enzymes that make the process smoother.

If you suffer from heartburn, eating more slowly benefits digestion by reducing the need for excess stomach acid. Chewing more allows your stomach to work more efficiently, meaning less discomfort after meals.

Enhanced and more enjoyable eating experience

Have you ever finished a meal so fast that you barely tasted it? Mindless eating often leads to overeating and less satisfaction. Practicing mindful eating—being fully present with your food—helps you genuinely enjoy meals and prevent overeating.

The average person has 5,000-10,000 tiny sensory organs for sweet, salty, sour, and bitter flavors on their tongue. Slowing down gives your tongue and nose time to appreciate the complex flavors of your food, which can make even simple meals feel more satisfying. Your taste buds gradually become desensitized after the first few bites. Mindful eating can help you savor every bite and avoid eating out of habit rather than hunger.

One technique used in mindful eating exercises is a “silent lunch,” where participants eat in complete silence to experience their meal fully. It may sound unusual, but many find it an eye-opening way to reconnect with food.

Time for your brain to register fullness

Your gut and brain communicate through hormones to signal hunger and fullness. However, this process takes about 20 minutes. Eat too quickly, and you may consume more food than your body needs before realizing you're full.

The benefits of eating slowly include allowing your body to register these signals in time to indicate you're comfortably full instead of stuffed. Over time, this can lead to fewer excess calories and support weight-loss goals.

Research shows that people who took 24 minutes to eat a 600-calorie meal felt fuller for up to three hours and ate 25% less food at meals compared to those who finished a similar meal in just six minutes. Slowing down while eating makes a sustainable strategy for weight management.

Tips to eat more slowly and savor every bite

Start with a deep breath. Center yourself before eating to create a more relaxed dining experience.
Express gratitude . Take a moment to appreciate your meal before diving in.
Observe your food. Notice the colors, textures, and arrangement on your plate.
Engage your senses. Smell the food before taking a bite, and pay attention to flavors.
Put down your utensils between bites. This small habit naturally slows down your eating pace.
Eat one piece at a time. Focus on each bite instead of grabbing handfuls of nuts, popcorn, or chocolate.
Sip, don't gulp. Take slow sips rather than chugging your water, tea, or coffee.
Minimize distractions. Avoid TV, scrolling on your phone, or multitasking while eating. If you listen to music, opt for slower, calming tunes.
Pause halfway through your meal. Check in with yourself—are you still hungry or satisfied?

Enjoy your meals to the fullest

The benefits of eating slowly go beyond digestion or weight loss to fully experiencing and enjoying your meals. However, for those desiring weight loss, slowing down at meal times may significantly reduce hunger and food intake and enhance your physical and emotional relationship with food.