Ready for Real Change? Try the 30-Day Slow Eating Challenge

When you're on a weight loss journey, especially after surgery or while using GLP-1 medications, it’s easy to get caught up in what you should or shouldn’t eat... but there’s something just as powerful that often gets overlooked: how you eat.

That’s where the 30-Day Slow Eating Challenge comes in.

It’s not about restriction. It’s not another diet. It’s about reconnecting with your body, feeling more in control, and making eating feel easier, rather than like a battle with yourself or with what's on your plate.

Let’s dive into how this simple practice can support your journey.

Why Slow Eating Works (Especially for You)

Whether you're adjusting to life after surgery or navigating appetite changes on medication, your relationship with food has likely shifted. Slow eating can help you:

• Feel full with less – It takes about 20 minutes for your brain to register fullness. Slowing down gives your body time to catch up with your stomach.

• Reduce overeating and grazing – When you’re more present at meals, you’re less likely to keep picking at food out of habit.

• Improve digestion – Especially important after surgery, where your system needs more time and care.

• Feel more satisfied – Eating slowly helps you enjoy food more. That satisfaction is key to reducing cravings and emotional eating.

The 30-Day Challenge: One Small Shift, Big Impact

This challenge is all about building one habit - eating more slowly and mindfully - for 30 days. That’s it - just practising presence at mealtimes.

Here’s how to begin:

Step 1: Pick one meal a day

Start with just one meal where you’ll commit to slowing down. It can be breakfast, lunch, or dinner, or even just a regular snack time if you want to start even smaller - your choice.

Step 2: Remove distractions

This is important as your focus needs to be on your food, nothing else. So this means no screens of any kind, no books, no working at your desk, no driving or travelling. Just you, and your food.

Step 3: Focus on the experience

Bring your attention to what's happening in your mouth. Notice the temperatures, tastes and textures. Breathe deeply and chew each bite thoroughly. Put your fork or spoon down between each bite to really slow yourself down. Every few minutes, ask yourself: How full do I feel?

Step 4: Repeat daily for 30 days

You’ll likely find it easier and more natural over time. This isn’t about being perfect, it’s about showing up consistently and learning as you go.

Why We Love This Challenge

At Fresh Start, we’re all about simple, sustainable changes that help you gain awareness about yourself and how you want to feel, as well as move towards mindset and lifestyle shifts that will support you, assist you to feel relaxed, confident, in control and unrestricted. Slow eating therefore supports:

• Portion control, potentially without measuring or weighing;

• Fewer blood sugar spikes;

• A discovery of, or deeper connection with your body’s hunger and fullness cues;

• A more peaceful, positive experience with food.

It’s a perfect fit for life after surgery or while on GLP-1s, because your body is already guiding you toward eating less. Slow eating helps you listen to that guidance and respond with care.

You Don’t Have to Do It Alone

Need support staying on track? Our health coaches are here to help you build this habit and others that support long-term success.

Let’s make food feel easier, and help your body thrive.