Does Eating Slowly Help You Lose Weight?
Many eat their food quickly and carelessly.
It can lead to weight gain and other health problems.
Eating slowly can be a much smarter approach, as it can provide several benefits.
This article explores the benefits of eating slowly.
Eating too fast can lead to weight gain
Fast eaters are overweight.
In fact, fast eaters are 115% more likely to become obese than slow-moving patients.
They also gain weight over time, which may be due in part to eating too early.
In a study of about 4,000 middle-aged adults, those who said they ate too fast tended to gain weight and gained most of their body weight since their 20s.
Another study examined weight changes in 529 men older than 8 years. Those who said fast eaters gained twice the weight of those who described themselves as slow or moderate meals.
SUMMARY:
Studies show that people gain weight very quickly compared to those who eat slowly and gain weight over time.
Eating slowly helps you eat less
Appetite and calorie intake are largely controlled by hormones.
After you eat, your gut suppresses a hormone called ghrelin, which controls your appetite and releases hormones for satiety.
These hormones tell your brain that you've eaten, reduced your appetite, made you feel full, and helped you stop eating.
This process takes about 20 minutes, so slow-motion gives the brain time to receive these signals.
Eating slowly can increase satiety hormones
Eating too early often leads to overeating because your brain doesn't have enough time to receive the satiety signal.
Additionally, increased hormones perfectly have been shown to reduce the amount of food eaten during a slow meal.
One study found that 17 healthy normal-weight people ate 10.5 ounces (300 grams) of ice cream 2 times a day. During the first half they went to the ice cream in 5 minutes, but in the second half it took 30 minutes.
Gradually, after eating ice cream, the mentioned levels of fullness and fullness of hormones increased significantly more.
A follow-up study found that people with diabetes, as well as those who are overweight or obese, do not have a slow growth hormone. However, the maturity rate has increased significantly.
Other studies have shown that obese teens experience higher levels of satiety hormones while eating slowly.
Eating slowly can reduce the number of calories.
One study found that people who were overweight or obese ate at different rates. Both groups consumed fewer calories during the slow-movement diet, although the difference in the overall weight group was only statistically significant.
All participants felt full for a longer period of time even after eating more slowly, reporting less hunger after 60 minutes of slow food than fast food.
This spontaneous reduction in calorie intake can lead to weight loss over time.
SUMMARY:
Eating slowly increases the levels of hormones in the gut responsible for feeling full, which can help reduce calorie intake.
Eating slowly encourages chewing perfectly
To eat slowly, you must chew well before swallowing your food.
It can help you absorb your calories and lose weight.
In fact, several studies have shown that people with weight problems chew less food than people of normal weight.
In one study, researchers asked 45 people to eat pizza until they had finished chewing at different rates: normal, 1.5 times, and twice as normal.
People chewed 1.5 times more than normal and about 15% when they chewed twice as much as the average calorie intake decreased by 9.5%.
Another small study noted that calorie intake decreased and maturity hormone levels increased while the number of chews per bite dropped from 15 to 40.
However, there may be limitations to the amount you can chew and still enjoy the food. One study found that snacking decreased after each bite for 30 seconds, but food intake also decreased significantly.
SUMMARY:
Thoroughly chewing food reduces your eating rate and reduces the number of calories you eat, which can lead to weight loss.
Other benefits of eating slowly
Eating slowly can improve your health and quality of life in other ways, including:
Increase your food enjoyment
Improves your digestion
Helps you better absorb nutrients
Making you feel calmer and more in control
Decreasing your stress level
SUMMARY:
There are many more good reasons to eat more slowly, including better digestion and stress reduction.
How to Slow Down and lose weight
Here are some tips to help you start eating more slowly:
Avoid extreme hunger. If you are very hungry, it is difficult to eat slowly. To avoid extreme hunger, keep some healthy snacks on hand.
Chew more. Count how many times you usually chew a bite and then double that amount You may be surprised how much you usually chew.
Put in your container. Keeping your fork in the bite will help you eat more slowly and taste each bite.
Eat the foods you need to chew. Focus on fibrous foods that need to be chewed a lot, such as vegetables, fruits and nuts. Fiber can promote weight loss.
I'm drinking water. Be sure to include plenty of water or other calorie-free drinks with your meals.
Use a timer. Set the kitchen timer for 20 minutes and do your best not to finish before the doorbell rings. Try to maintain a slow and steady pace while eating.
Close your screen. Try to avoid electronic devices like televisions and smartphones while eating.
Deep breathing. If you start eating too early, take a deep breath. This will help you to focus again and return to normal.
Make a habit of eating depressed. Mindful eating strategies help you pay more attention to what you eat and control your habits.
Be patient. Change takes time because it takes about 66 days to become accustomed to new behavior.
SUMMARY:
With practice and some tried and tested techniques it will be easier and more sustainable to eat slowly.
BOTTOM LINE
Eating too fast results in weight gain and reduced food intake.
However slow motion can increase fullness and promote weight loss. It also provides other health benefits.
By reducing screen time, chewing more, and concentrating on high-fiber foods, you’re slowly moving towards eating.
Article source healthline.com
No comments:
Post a Comment