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  • Lisa Kelly

Eat More Slowly

Shocking news: You can transform your life and body without ever dieting again.

Yup. Read it again.

I want to show you exactly how you can get life-changing results — while still eating all the foods you love (no dieting required)! This month I’ll be sharing nutrition tips that have been tried and tested since I started Refire Fitness with many clients from many backgrounds!

Tip #1: Eat More Slowly

Ever been eating a meal or snacking, look down and wonder…”Where the heck did it all go?!” Or stuffed some food in your mouth as you were between meetings?

These days, even eating has become something we do while rushing around. This leaves little time to notice how our food makes us feel or how much we’ve eaten — often until we’re overstuffed!

The best thing to do for this is to eat slowly. This has a ton of benefits including helping you:

o have better digestion

o avoid overeating

o eat the right amounts of food so you feel good

o eat more mindfully (and avoid rushing through a meal on autopilot)

o create awareness around your hunger and satiation cues

o build a healthier relationship with food

o relax and enjoy your food — and the experience of eating

Refire Nerd Moment: The bonus is that eating slowly activates the parasympathetic nervous system - this helps you recognize when you’ve had enough food for the moment. This is super if you have a goal of fat loss!

Basically, eating slowly gives you back a sense of control over what you’re eating while still allowing you to eat foods you love - and who doesn't want that?!

So, how do you do it? Let’s look at two strategies for slowing down while you eat.

Strategy #1: Two Minute Pause

This strategy is about adding an intermission to your meal. You can do this by pausing for two minutes halfway through your meal. Use the break to put your food or utensils down, take a few breathes, sip your beverage and check in on how you’re feeling.

o “How does my food taste?”

o “How is it making me feel?”

o “How much more do I actually need?”

No right answers, just create the awareness for yourself.

After two minutes, decide to keep eating or stop if that feels best!

Strategy #2: Forks Down

For this one, try putting your fork (or spoon, or food) down between bites and fully chewing your food.

This will help you stay present with the bite that’s currently in your mouth rather than rushing ahead to the next. Slowing your overall eating pace also draws attention to what you’re actually eating — which, hopefully, is delicious!

This month I’ll keep sharing nutrition tips. Simply tuning in to your body’s hunger cues can change everything about why, how, and what you eat. And it can be a game-changer for goals like fat loss. Stay tuned!

Want to create real change? Reach out today!


Refire Fitness is active on social media and aims to provide an engaging community with education on fitness, nutrition and mental health. Join me on Facebook, Instagram, and Pinterest!



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