According to another study, the quicker we eat, the less time we give our bodies to register fullness . Speed eating impacts the effectiveness of a gut hormone responsible for signaling the brain that you have had enough. As a result we end up eating way more than we would have, which can lead to excess body fat storage or weight gain.
In fact, studies show that slower eating can help you feel more full and lose weight.
1. Take time to eat
Studies have shown that taking at least 20 – 30 minutes to eat your meal may help you eat less. Hormones secreted from your gut have time to reach your brain and signal satiation or satiety. If you’re a faster eater, you’ll most likely benefit from taking some extra time with your meals. You may notice, that the slower you eat, the more satisfied you are. Put your fork down between each bite. This can help force you to slow down and take your
time when you’re eating. Talk to friends or family members while you eat. Instead of focusing on eating your food,
talk to family and friends and engage in conversation to help slow you down.
2.Drink water while you eat.
Instead of scarfing it all down at once, take sips of water throughout the meal to naturally help slow your fork action.
3. Take smaller bites.
Take small bites when you’re eating. Pay attention to how much you put on your fork for each bite. Try to reduce the amount of food by half. Also make sure to chew well. This will also force you to slow down. In addition, taking more time chewing will help you taste and enjoy your food more.
4.Focus on the food
Remove distractions from your surroundings when you’re eating. It can help you concentrate and focus on how fast you’re eating and your meal. Like eating slowly, studies have shown that when you’re distracted you may end up eating more and this could cause weight gain long-term.
Try to take 20 – 30 minutes to eat your meal free from distractions. Turn off cell phones,
close laptops, and computers and turn off the TV.
5. Stop eating when you’re satisfied
One thing that eating slowly can help you understand is when you’re satisfied versus when you’re full. This is also called “intuitive eating;” you listen to your body and eat when it’s hungry and stop when it’s full. This can help you with your weight loss.
6. Eat every 2-3 hours
Eating small frequent meals prevents speed or over-eating related to extreme hunger. Consistent eating also increases metabolism.
7. Portion control
With less food in front of you, the chances of over-eating are reduced, even if you race through the meal.
However, slowing down can also improve your health and quality of life in other ways:
Increase your enjoyment of food.
Help you absorb nutrients better.
Promote healthy teeth.
Make you feel calmer and more in control.