Does Eating Slowly Help You Lose Weight?

Many people eat their meals quickly, often without thinking about it. This can lead to gaining weight and other health problems. Eating more slowly might be a much better choice, as it comes with several advantages. This article will look at the benefits of eating at a slower pace.

Eating too fast can cause weight gain

Research shows that people who eat quickly usually weigh more than those who take their time. In fact, fast eaters are about 115% more likely to be obese compared to those who eat slowly. They also tend to put on more weight as time goes on, possibly because they rush their meals. In one study of over 4,000 middle-aged adults, people who admitted to eating very quickly were heavier and had gained more weight since they were 20 years old. Another study followed 529 men for eight years and found that those who described themselves as fast eaters gained more than double the weight compared to those who ate at a slower pace.

To sum it up, studies suggest that fast eaters tend to be heavier and gain more weight over time than those who eat more slowly.

Eating slowly helps you eat less

Your body uses hormones to manage your appetite and how many calories you take in. After meals, your stomach decreases a hormone called ghrelin—responsible for hunger—and releases hormones that make you feel full. This process takes about 20 minutes, so if you eat slowly, your brain has more time to get these signals. Eating quickly often leads to overeating because your brain doesn't receive fullness messages in time. Slowing down can help increase the level of fullness hormones.

For example, a study had 17 healthy adults eat ice cream on two different occasions. During one, they finished in five minutes, and during the other, they took 30 minutes. They reported feeling full and showed increased levels of fullness hormones after eating slowly. In another study with people who had diabetes or were overweight, slowing down didn’t boost fullness hormones but did help them feel fuller. Other research also indicates that young people with obesity experience higher fullness hormone levels when eating slowly.

Eating slowly can reduce calorie intake

In one study, both normal-weight and overweight participants ate at different speeds. Both groups consumed fewer calories when they took their time, although the drop in calorie intake was significant only for the normal-weight participants. All participants felt fuller for longer after the slower meal, reporting less hunger one hour later. This natural reduction in calorie intake could help with weight loss over time.

To sum up, eating slowly increases the hormones that tell you when you’re full, which can help lower the number of calories you eat.

Eating slowly encourages thorough chewing

To eat at a slower pace, you need to chew your food well before swallowing. This can help you eat less and possibly lose weight.

Several studies have found that people who are overweight tend to chew less than those at a normal weight. In one study, participants were asked to eat pizza while chewing at different rates. Those who chewed 1.5 times or twice as much as normal ate fewer calories—by 9.5% and nearly 15%, respectively. Another small study discovered that when participants chewed each bite more, their calorie intake decreased, and fullness hormone levels increased.

However, there's a limit to how much chewing you can do before it affects how much you enjoy the meal. In one study, participants who chewed each bite for 30 seconds ate less later on but also found their meal less enjoyable.

In summary, chewing your food well can slow your eating and lower the calories you take in, which may lead to weight loss.

Other benefits of eating slowly

- Enjoying your food more

- Improving digestion

- Absorbing more nutrients

- Feeling calmer and more in control

- Lowering stress levels

To help you eat more slowly, consider these tips:

- Avoid getting overly hungry; keep healthy snacks nearby.

- Chew more; try counting your chews and doubling them.

- Put down your fork between bites to help slow your pace.

- Choose foods that require thorough chewing, like fruits, vegetables, and nuts.

- Drink plenty of water or zero-calorie drinks with your meals.

- Use a timer; set it for 20 minutes and try not to finish before the time is up.

- Turn off screens like TVs and smartphones while eating.

- Take deep breaths if you start eating too quickly to help refocus.

- Practice mindful eating to pay attention to what you eat and manage your cravings.

- Be patient; changing habits takes time—about 66 days to form a new one.

In summary, with some practice and these helpful tips, you can make eating slowly easier and more sustainable.

In conclusion, eating too quickly can lead to weight gain and less enjoyment of food. However, taking your time while eating can help you feel fuller and may aid in weight loss. It also provides other health benefits. By reducing your screen time, chewing more, and eating plenty of high-fibre foods, you can develop a slower eating habit.

Related research studies:

https://pubmed.ncbi.nlm.nih.gov/18940848/

https://pubmed.ncbi.nlm.nih.gov/21802566/

https://pubmed.ncbi.nlm.nih.gov/12235929/

https://pubmed.ncbi.nlm.nih.gov/16710080/

https://pubmed.ncbi.nlm.nih.gov/21802566/

https://pubmed.ncbi.nlm.nih.gov/21565235/

https://pubmed.ncbi.nlm.nih.gov/19875483/

https://pubmed.ncbi.nlm.nih.gov/18589027/

https://pubmed.ncbi.nlm.nih.gov/24388483/

https://pubmed.ncbi.nlm.nih.gov/25452861/

https://pubmed.ncbi.nlm.nih.gov/22162463/