In today’s fast paced world, many of us eat quickly shoveling down food so we can get on to the next task. Not only is this bad for digestion, but it can also lead to weight gain. Studies show that fast eaters are 115% more likely to be obese than slow eaters.
This article will look at the science of how fast eating can contribute to weight gain and how you can slow down your eating habits to keep weight under control.
Why Does Eating Quickly Lead to Weight Gain?
After you eat, your body releases a hormone called ghrelin. Ghrelin tells your brain that you are full, so you stop eating.
However, it takes about 20 minutes for the process to complete itself. So, if you eat too quickly, you don’t give ghrelin enough time to communicate feelings of fullness to the brain and you keep on eating.
One study showed 4,000 middle aged adults who said they ate very fast to have weight issues which began when they were around 20.
Another study showed men who were fast eaters gained twice as much weight over a period of time as compared to those who claimed to be slow or medium paced eaters.
The Benefits of Eating Slowly and Weight Gain
When you eat slowly your brain has enough time to tell your body you are full, so you eat less.
One study looked at a group who ate 10.5 ounces of ice cream on two separate occasions. The first time they took five minutes eating the ice cream. The second time they took 30 minutes eating the ice cream.
They reported feeling increased levels of fullness when they ate the ice cream slowly.
How Do You Eat Slowly?
If you are used to eating fast, you may not know what’s required to eat slowly. According to experts, it’s all in the chewing.
So exactly how slowly should you be chewing? There really is no set standard. However, one study found that chewing each bite for thirty seconds reduced snacking throughout the day.
You can also slow down your eating with the following habits:
• Avoid eating when you are very hungry.
• Set your utensils down between bites so you can chew more slowly.
• Eat foods that require a lot of chewing such as those that are high in fiber.
• Drink water with your meals to promote feelings of fullness.
• Before you start eating, set a timer for 20 minutes. Aim not to be done with your meal until the timer goes off.
• Avoid watching TV or using electronic devices while eating. They will cause you to lose focus on your chewing.
• If you find you are eating too quickly, take deep breaths and refocus.
• Note that it will take time to get used to your new eating habits. Be patient as you adapt.
If you are looking to lose weight, eating slowly could be the key. Now that you know the steps to take, you can start adapting in your everyday life. We wish you luck reaching your fitness goals.
Author
Marissa Bergen
