Want to Lose Weight? Eat Slowly!

Are you one of those people who can take down a half-pounder in less than a minute or two?

While it saves you a lot of time, eating more slowly may be a much better thing to do if you don’t want your weight to add up!

Many people eat food fast, often without them even knowing. However, this careless, Flash-like-kind-of-eating can cause weight gain.

That’s right! Numerous studies have shown that eating slowly can help people lose weight and control their appetites. More than just its weight loss benefit, mindful eating is also good for your overall health. It improves digestion and the absorption of nutrients!

Here’s why you should avoid eating too quickly!

Why Eating Fast Can Result to Weight Gain

In a study published by Japanese researchers, and one that’s quite similar to other studies related to people’s eating rate and obesity, middle-aged Japanese men and women undertook self-administered questionnaires that measured their categorical rate of eating, current BMI, BMI at the age of 20, and BMI-change from age 20. The assessment which took over a 1-month period concluded that those who reported as “fast eaters” are somewhat heavier than those who eat slowly.

As a matter of fact, the “fast eaters” group are 115% more likely to be obese, compared to its slower counterpart. Their weight gain can be attributed (although partially) to gorging down on food very soon.

Another study has proven this claim to be true. The study looked at the weight changes of 500 men for 8 years. Unsurprisingly, those who reported being “fast eaters” gained twice as much as the “slow eaters”.

Slow Eating Helps You Eat less

SLOW EATING

What determines your appetite for food? Hormones!

And they are responsible for quite a few number of things in the body! But let’s take a look at it’s role on your weight gain.

When your hormones get whacked out, this can affect your appetite and eventually your calorie intake for the day. When you eat, your digestive system restrain the ghrelin hormone, the one that’s controlling your hunger. Your gut also delivers a number of anti-hunger hormones, namely cholecystokinin, glucagon-like peptide-1, and peptide YY.

These anti-hunger hormones tells the brain that food and nutrients are being absorbed by the body, so there’s no need to feel hungry any longer. As this happens, your appetite will wane, you’ll feel full, and eventually will help you to stop eating.

The whole process takes 20 minutes to complete, so eating more slowly helps the brain to carefully internalise what’s happening. Therefore, giving it more time to receive the “stop eating” signals that these anti-hunger hormones have released.

Applying the logic of the process above, doing the opposite always leads to overeating. This increases your calorie intake that often results to weight gain.

The bottom line is that for most people, eating in a slow fashion gives the brain more time to receive the gut hormones responsible for satiety. With that said, it helps you cut down your daily calorie intake, which ultimately helps you to lose weight!

Tips on Eating Slowly and Losing Weight

Not sure where to start on your new eating habit? Follow the tips below and take advantage of them to lose weight:

  1. Chew Food Thoroughly– Before swallowing, chew your food many times (twice the rate you normally would). Chewing takes time, so this gives your brain more time to receive the satiety hormones needed to stop eating.
  2. Drink water– If you wish to lessen your calorie consumption during mealtime, make sure to drink plenty of water with your meals. Avoid beverages with sky-high calories, lest you want to avoid eating for nothing.
  3. Eat Mindfully– Pay attention to what you are eating. This helps you take in control of your cravings and be mindful of the nutritional content of what you put into your gut.
  4. Avoid Intense Hunger– When you’re so hungry, it can be difficult to eat slowly to satisfy your yearning for food. So the first logical thing to do is to prevent extreme hunger from happening. Do this by keeping healthy snacks on hand.
  5. Put Utensils Down– Set your fork down every now and then as you eat. This helps you eat more slowly and savour the taste of food in each bite.

If you want to enjoy your food more with the added benefit of weight loss, it’s time that you start to eat food slowly.

We can help you find a way around your health issues by recommending the right nutrition and exercises to follow. If you think there’s an underlying cause for your rapid eating, have yourself checked by your physician. It could be a problem with your hormones. We can also help you effectively manage your imbalances through a combination of diet, exercise, and a target supplementation program.

Book a free consultation with one of our coaches today.