If you’re trying to lose weight, you may have been told to try eating more slowly. That’s easier said than done for many of us who gobble our food without noticing how fast we’re eating. That’s where HAPIfork may be able to help.
HAPIfork is an electronic dinner fork with a high-tech handle. Smart technology tracks how the fork is moved, including how many bites or “fork servings” you take in a meal.
It also tracks how long it takes to finish the meal, how many fork servings you eat per minute, and how long you pause between bites.
Eating too fast is known to contribute to unwanted weight gain or difficulty losing weight. When you eat, it can take 20 minutes for your brain to send out signals telling your stomach that it is full.
Fast eaters can easily eat more than they need in less than 20 minutes, before their stomachs start to feel full.
Eating more slowing can allow time for the brain to notify your stomach that it is full, which can lead to eating less in a meal. Eating more slowly can also increase enjoyment of the dining process, including the taste and texture of the foods you eat.
All these things can help you feel satisfied with a smaller quantity of food because the quality of the eating experience may be better.
HAPIfork claims to help slow eating by providing immediate feedback if you eat too fast, based on settings you choose in the iPhone or android app or on the company website.
If your fork servings are too close together based on the time interval you've chosen, the fork vibrates and flashes indicator lights to remind you to slow down.
HAPIfork is battery-powered and has a micro USB connector to attach to your computer. It is available online for $99 on Amazon and the company website at HAPI.com. The website also offers mobile apps to help track your health and fitness.
If you want to eat more slowly without the financial investment, start by making sure you are eating on a regular schedule and never go more than four hours between meals. If you don’t have time for a full meal, take time for a nourishing snack.
Try these tips to make mealtime last longer:
• Put your fork down between bites. If you are eating finger- or hand-held food like pizza or a sandwich, put the food down between bites.
• Swallow what is in your mouth before cutting or spearing the next bite.
• Take breaks during the meal. Put your fork down and take a drink of water or just sit for a moment.
• Eat meals in courses rather than putting all the food on the table at once.
• Relax before you eat. Don’t rush in the door and go straight to the table. Take time to decompress from your day so you can relax and enjoy your meal.
• Don’t multitask during meals. Pay attention the food you are enjoying, not to the television or other activities.
If you have questions about your diet or eating habits, talk to your health care provider.
Sources:
HAPI.com. Web. June 16, 2014.
http://www.hapi.com
WebMD. Slow Down, You Eat Too Fast. Kathleen M. Zelman, MPH, RD, LD. Web. June 16, 2014.
http://www.webmd.com/diet/features/slow-down-you-eat-too-fast
How Stuff Works. How to Eat Less by Eating Slower. Web. June 16, 2014.
http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/how-to...
Reviewed June 17, 2014
by Michele Blacksberg RN
Edited by Jody Smith