DOES EATING SLOWLY HELP LOSE WEIGHT?

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 Many people eat their food quickly and carelessly.

This may lead to weight gain and other health issues.

Eating slowly may be a much smarter approach, as it could provide a number of benefits.

This article explores the benefits of eating slowly.

People who eat quickly tend to weigh more than those who don’t (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

In fact, fast eaters are up to 115% more likely than slower eaters to be obese (3Trusted Source).

They also tend to gain weight over time, which may be partially due to eating too fast.

In one study in over 4,000 middle-aged adults, those who said they ate very fast tended to be heavier and had gained the most body weight since age 20 (5Trusted Source).

Another study examined weight change in 529 men over 8 years. Those who reported being fast eaters gained more than twice as much weight as self-described slow or medium-paced eaters (6Trusted Source).

Your appetite and calorie intake is largely controlled by hormones.

After a meal, your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones (7Trusted Source).

These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and helping you stop eating.

This process takes about 20 minutes, so slowing down gives your brain the time it needs to receive these signals.

Eating slowly can increase fullness hormones

Eating too quickly often leads to overeating, as your brain doesn’t have enough time to receive fullness signals.

Additionally, eating slowly has been shown to decrease the amount of food consumed during the meal due to an increase in fullness hormones (8Trusted Source, 9Trusted Source, 10Trusted Source).

In one study, 17 healthy people with a normal weight ate 10.5 ounces (300 grams) of ice cream on 2 occasions. During the first, they at the ice cream within 5 minutes, but during the second, they took 30 minutes (8Trusted Source).

Their reported fullness and levels of fullness hormones increased significantly more after eating the ice cream slowly.

In a follow-up study, this time in people with diabetes, as well as overweight or obesity, slowing down did not increase fullness hormones. However, it significantly increased rates of fullness (11Trusted Source).

Other research shows that young people with obesity experience higher levels of fullness hormones when they eat slowly (12Trusted Source, 13Trusted Source).

Eating slowly can decrease calorie intake

In one study, people with normal weight or overweight ate at different paces. Both groups ate fewer calories during the slowest-paced meal, although the difference was only statistically significant in the normal-weight group (10Trusted Source).

All participants also felt fuller for longer after eating more slowly, reporting less hunger 60 minutes after the slow meal than after the fast one.

This spontaneous reduction in calorie intake should lead to weight loss over time.

To eat slowly, you need to chew your food thoroughly before swallowing.

This can help you reduce calorie intake and lose weight 

In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do (14Trusted Source, 15Trusted Source).

In one study, researchers asked 45 people to eat pizza until full while chewing at different rates — normal, 1.5 times more than normal, and twice the normal rate (16Trusted Source).

The average calorie intake decreased by 9.5% when people chewed 1.5 times more than normal and nearly 15% when they chewed twice as much as usual.

Another small study noted that calorie intake decreased and fullness hormone levels increased when the number of chews per bite increased from 15 to 40 (17)Trusted Source

However, there may be a limit to how much chewing you can do and still enjoy a meal. One study found that chewing each bite for 30 seconds reduced snacking later on — but also significantly reduced meal enjoyment (18)Trusted Source

Eating slowly may also improve your health and quality of life in other ways, including:

  • increasing your enjoyment of food
  • improving your digestion
  • helping you better absorb nutrients
  • making you feel calmer and more in control
  • reducing your levels of stress 
A HEALTHY LIFE IS EQUAL TO A WEALTHY LIFESTYLE 

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