eat slowly

If you often find yourself inhaling your meals between meetings or on the go, you’re not alone. From childhood cafeteria sprints to jam-packed adult schedules, speed-eating has become the norm. But research shows that slowing down at mealtimes can have real benefits for your health.

Fast eaters tend to consume more calories, increasing the risk of weight gain and obesity. That’s because it takes time for your brain to register fullness—something that’s easy to miss when you rush.

In a recent study published in Nutrients, researchers explored how tempo can affect eating speed. Participants ate slices of pizza while chewing to the beat of a metronome set at 40, 80, or 160 beats per minute. The results? Eating at slower tempos—especially 40 bpm—led to more bites, more chews, and longer meal times. This slow rhythm encouraged mindful eating and reduced overall pace.

So, how can you apply this? You don’t need a metronome at the dinner table. Simply playing soft, slow music can help. Studies have shown that mellow background music naturally encourages slower, more mindful eating.

Other strategies include choosing foods with more texture that require chewing (think crunchy veggies, whole grains, or nuts) and eliminating distractions. Turn off the TV, put down your phone, and take the time to truly enjoy your food. Focus on flavor, texture, and fullness cues.

Eating slowly can also aid digestion—your gut doesn’t have to work as hard when you chew thoroughly. Over time, this habit may help you eat less, feel better, and develop a healthier relationship with food.

Slow down, tune in, and savor every bite. Whether it’s relaxing music or mindful chewing, a little mealtime rhythm might be the key to better health.