Do you have frequent stomach aches? I do. Learning to eat slowly is my goal this year. When I do, it relieves my constant stomach aches. Here are the ways I’m working on being a slow, appreciative eater:

Taking smaller bites
Chewing my food longer
Enjoying the flavor, texture and appearance
Letting go of stress while I eat
Being thankful

I don’t eat out of a package. I take a portion out and put it on a plate.
I sit at the table for meals or a comfortable chair for snacks and enjoy good conversation. I avoid eating at the computer. I avoid eating alone. (I know this is impossible for many. But my retired spouse is usually home, and eating together offers me accountability and good conversation.)
I use a salad plate instead of a dinner plate. I’m eating less, but the sight of a full plate even though small, has a psychological advantage.
I tell myself to slow down, take smaller bites, chew longer than feels normal, and enjoy each bite. I delay the next bite. I remind myself that eating isn’t a race. I savor the flavors.

I have eaten too fast for most of my life. I think it started in college. The dining hall food wasn’t very appetizing and I only ate for sustenance, not enjoyment. Besides, I was taking a double major, working my way through school, and had an active social life. Time was at a premium. Enjoying food wasn’t a priority.
After college and marriage, the babies came along and it was a challenge to feed everyone and get a bite in for myself. Mealtime was a busy time of cutting up the toddler’s food, spoon feeding the baby, nursing the infant, mopping up the inevitable spill, and passing the food to growing kids who seemed to suck up their food in minutes. I shoveled my own food into my mouth without much thought or appreciation. Speed was key. Kitchen clean-up was looming and then bedtime rituals. No time to linger over food.
Are you eating too fast? Think back in your life. When did you start speed eating and why? How can you start healthier eating habits?
Understanding the ‘why’ of eating slowly helps motivate me. Maybe these facts will encourage you to eat slowly, too.
Eating slowly gives the brain time to register satiety. I actually feel fuller when I’ve eaten smaller portions slowly than when I eat large portions fast. The brain needs about 20 minutes to register fullness.
Eating slowly aids digestion. Chewing food very finely saves the stomach from having to digest chunks of food. The larger the chunks of food, the longer it takes to digest. The longer it takes to digest, the more fermentation occurs causing gas and bloating. Small bites also help digestion for the same reason- food enters the stomach more slowly instead of in big quantities. I try to remember not to overeat which overloads my stomach by giving it too much to digest all at once. Eating moderate amounts in small bites that have been well chewed lighten the digestion load on my stomach. My stomach thanks me and so will yours!
Here is an interesting graphic on eating slowly: http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal/