Do you eat pretty fast? Do you have the tendency to stuff everything into your mouth and rush so that you won’t be late for meetings? But next time you do that, just pause… If you are planning to shed away the excess weight, then eating fast will do more harm than good. According to a recent study, people who eat slower tend to eat less, but at the same time, they remain fuller for a longer time. This, eventually, prevents unwanted snacking, consequently leading to weight loss.
Research On Eating Speed And Weight Loss
It has been proven that your brain needs 20 minutes to register the fullness factors. Anything you eat beyond this 20 minutes is overdoing, but that does not imply that you gulp down whatever food is kept in front of you during this phase. When you eat really fast, you are actually blocking your body’s ability to acknowledge the fullness factor. So, when you eat quicker, you tend to eat more as your body does not signal that you are full. The excess food you consumed stores up as fat, leading to weight gain.
In 2004, the North American Association for the Study of Obesity conducted a study which highlighted the relationship shared between eating pace and satiety. The group was asked to eat the food of their choice, but the speed of eating varied at various phases. During the first meal, the subjects were allowed to eat at their normal pace.
But pace of eating was divided during the second meal. During the first half of this meal, the subjects were asked to eat when they heard the beep, but without restricting the pace of eating. Using beeps, the bite timing was monitored, but they were allowed to eat as long as they wanted.
The results were really amazing. The subjects of the study ate less during the beeped phase as against their normal eating pace. This, in fact, is a motivation when it comes to weight loss. The results point out that when you eat in a timed way, you eat slowly and lesser quantities, which in fact could improve a sense of fullness, leading to weight loss over the time.
There is one more study that actually suggests that a slower pace of eating could be beneficial for shedding excess weight. According to this study, a slow eating pace gives you the time to chew food thoroughly and more than when you eat fast. In the fast eating pace, people generally swallow whatever they put in the mouth with hardly any effort to chew. When you chew more, you inculcate a sense of fullness even though eat lesser quantity of food. This, actually, sets the stage for weight loss.
[ Read: How Turmeric Effective For Weight Loss ]
Other Benefits of Eating A Little Slower
Along with weight loss, eating slower has an array of other benefits also.
- Enhances digestion by stimulating the secretion of digestive juices and enzymes
- Prevents blood sugar level fluctuations
- Promotes better absorption of nutrients
- Makes you less stressed
- Prevents digestive upsets
- Prevents formation of fat deposits
How To Slow Down Your Eating And Lose Weight
Here are some tips that you could follow to eat slower and shed weight.
1. Eat At Regular Intervals of Time
When you stay hungry for a longer period of time, you tend to eat faster as hunger pangs overtakes your mind control. Try to eat within 3 to 4 hours so as to prevent the hunger pangs. If you are working or travelling, keep healthy snacks handy so that you could munch in between before eating your meal later.
2. Do Not Gulp Down Your Food
Chewing thoroughly helps in releasing the digestive enzymes. Chewing thoroughly also helps in slowing down the pace of eating. The lesser your chew, the faster you eat and the more the quantity of food you eat.
3. Eat Mindfully
Mindful eating helps in slowing down your pace. Never eat something when you are emotionally overwhelmed. Studies have proven that emotional eating makes you consume more calories. When you are chock-a-block with emotions, you do not care about what and how you eat, which in fact affects the pace of eating. So take a few breaths and allow yourself to calm down before your start eating.
4. Keep Distractions Away
Yes, turn off your television; keep away your mobile, tabs, and newspapers away. Concentrate on your food. The slightest distraction could also compel you to eat faster. It is quite normal that you are hardly aware of what you eat when you watch television or read newspaper.
5. Include Foods That Need More Chewing
Include loads of fruits and raw veggies in your diet. You need to chew them thoroughly so that they are properly digested. And as mentioned above, the more you chew, the slower you eat.
6. Make Eating A Meditation
Eating meditation helps in enjoying the food thoroughly. Express gratitude for all the food in your plate. Send prayers to the food and then start eating. Make sure that your focus is only on what you eat. This observation will help in slowing down the eating process to a great extent.
7. Appreciate Yourself
Appreciation and rewards are two interesting ways to keep up your motivation levels. You could choose a healthy way to do this. Reward yourself with a massage or pedicure experience or take a walk in the nature to appreciate whatever you did. When you release those feel good hormones in the process, you will be motivated to keep up whatever you are doing.
8. Be Patient
It takes about 21 to 42 days for your mind to get accustomed to a practice. So give yourself that time to master the practice. Refocus and come back every time you feel you are falling off the track.
Bottom Line: It takes time, patience, and dedication to master the art of eating slower. And, when you master this art, weight loss comes as a by-product. So start eating slower right away!