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Tuesday, 2 July 2019

Can / Does Eating Slowly Help You Lose Weight?

Franziska Spritzler RD CDE writes:
"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.

Eating too fast can cause weight gain
Summary: Studies show that people who eat quickly tend to be heavier and gain more weight over time, compared with slower eaters.

Eating slowly helps you eat less
Eating slowly can increase fullness hormones, and decrease calorie intake.
Summary: Eating slowly increases the levels of gut hormones responsible for feeling full, which may help reduce calorie intake.

Eating slowly promotes thorough chewing
Summary: Chewing food thoroughly slows down your eating pace and reduces the number of calories you take in, which can lead to weight loss.

Other benefits of eating slowly 
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
Summary: There are many other good reasons to eat more slowly, including improved digestion and reduced stress.

How to slow down and lose weight 
Here’s some advice to help you start eating more slowly:
Avoid extreme hunger. It’s hard to eat slowly when you’re very hungry. To prevent extreme hunger, keep some healthy snacks on hand.
Chew more. Count how many times you normally chew a bite of food, then double that amount. You may be surprised at how little you usually chew.
Set your utensils down. Putting down your fork between bites of food will help you eat more slowly and savour each bite.
Eat foods that need chewing. Focus on fibrous foods that require a lot of chewing, such as vegetables, fruits, and nuts. Fibre can also promote weight loss.
Drink water. Make sure to drink plenty of water or other zero-calorie beverages with your meals.
Use a timer. Set your kitchen timer for 20 minutes and do your best not to finish before the buzzer goes off. Aim for a slow, consistent pace throughout the meal.
Turn off your screens. Try to avoid electronic devices, such as television and smartphones, while eating.
Take deep breaths. If you begin to eat too quickly, take some deep breaths. This will help you refocus and get back on track.
Practice mindful eating. Mindful eating techniques help you pay more attention to what you’re eating and gain control of your cravings.
Be patient. Change takes time, as it takes about 66 days for a new behaviour to become a habit.

Summary: With practice and a few tried-and-true techniques, eating slowly will become easier and more sustainable.

The bottom line 
Eating too quickly can lead to weight gain and decreased enjoyment of food. However, slowing down can increase fullness and promote weight loss. It also provides other health benefits. If you minimize your screen time, chew more, and focus on high-fibre foods, you’ll be well on your way to slower eating."

The above words are just a snippet from Franziska's original article, which can be seen with all information and research links here

On a personal note I think there is nothing more enjoyable than having a relaxed healthy meal with all screens turned off ... smartphones (and the like) are banned from meals! 

Have you any thoughts on the above article, do please share them in the comments.

Dear reader, a variety of articles, and recipe ideas, are within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Valerie-Jael said...

It's always good to enjoy a leisurely meal! Valerie

DUTA said...

Eating slowly is indeed wiser and better for digestion than eating quickly.
I would sat the best suggestion on your list is : Practice mindful eating, mindful eating techniques.

Miss Val's Creations said...

These are fantastic tips! I was a fast careless eater when I was younger. It is one of the pleasures in life to savor. With knowing slowing down has many health benefits, it is even more pleasurable!

Anonymous said...

oh my gosh if eating slow makes you skinny I should be a stick lol, I am the slowest eater ever lol, last one to finish always, , really interesting article,,I do know that when I'm full I am finished and I think a person feels that better if they don't eat to fast,, have a great day!!

Iris Flavia said...

My Hubby is not at all overweight, yet... he seams to simply breathe in his food!
We have the same, I´m not even half done, his is gone!

Bleubeard and Elizabeth said...

People hate going to eat with me, especially if it's buffet. By the time I have finished my soup and salad, everyone else has gone back twice and are on dessert. I'm always the last person to finish at the table. I eat slowly for all the same reasons, but years ago I read that chewing thorougly means the digestive system begins breaking down the food components while they are still in the mouth. It gives a leg up on not just better digestion, but on better distribution of nutrients. I'm glad you shared this Jan, so I can tell my friends why eating slowly is so good for them.

ReHiTu said...

It's me who is eating fastly! I dunno how I can stop myself!

Tom said...

...I've always eaten too fast.

Chatty Crone said...

This is good information! Thanks - something to think about!

JFM/Jan said...

I eat slowly at every meal.
Mom taught me this years ago.
Good advice~

Susan Kane said...

Just read this post to my husband. He is the speed racer when it comes to eating.

mamasmercantile said...

I can't think of anything nicer than a leisurely meal with friends and loved ones.


Es mi eterno problema. Me acostumbré a comer algo rápido por razones de trabajo y una vez adquirida esta costumbre, aunque no tuviera en los días de fiesta que trabajar, lo hacía de igual manera.


Elephant's Child said...

I think we often do too many things fast, without savouring the moment.
And would love to have a screen free meal (including the television) but have been outvoted.

~Lavender Dreamer~ said...

We eat a leisurely evening meal and I think it's so much more enjoyable. You can savor the good foods you've prepared for the dinner too. My husband eats slower than I do and more but we both maintain our weights. Thanks for the helpful info!

Lowcarb team member said...

Es mi eterno problema. Me acostumbré a comer algo rápido por razones de trabajo y una vez adquirida esta costumbre, aunque no tuviera en los días de fiesta que trabajar, lo hacía de igual manera.


Google translate:
It's my eternal problem. I got used to eating something fast for work reasons and once I acquired this custom, even if I didn't have on the holidays to work, I did it the same way.


Lee said...

And now it's time for me to think about what I'm going to have for lunch....hmmmm...I'll have to chew over that for a while! :)

Good post, Jan. :)

Jeff said...

Good advice and I know I need to slow down when eating...

Sami said...

I always say we take ages to cook something delicious but then eat it in 5 minutes, which is a pity.
Will have to make a conscious effort to slow down. Thanks Jan

Evi Erlinda said...

I am a slow eater.

Margaret D said...

Great sensible advice.

baili said...

i was quick eater some until some years ago dear Jan

this is grace of Lord that i learnt this through an interview of a doctor and psychologist who advised same things that you mentioned here today specially the mindful is key to open to door of healthy way of eating
incredible post !

Bob Bushell said...

Great info Jan.

Practical Parsimony said...

I only eat too fast if my blood sugar is dropping, Otherwise, I eat slowly.

Debbie said...

i eat so slow, much slower than my husband. when we eat out, the people next to us get seated after us and leave before us, that's how slow i eat!!!

Carol Blackburn said...

Yes, I agree with keeping the TV off and enjoying a family meal with my Husband.

William Kendall said...

Good advice!

Angie said...

Jan - this is a wonderful article. Going to start tomorrow! While I don't have a weight issue, it feels like we spend a lot of time making the meal and then it's over in 5 minutes!

Snowbird said...

How interesting Jan, I shall certainly take more time eating my meals

bill burke said...

Good advice, Jan. Take your time and enjoy the meal, got to remember that.

Lisabella Russo said...

Thanks so much for the suggestions.

Teresa said...

Muy interesante. También suelo comer bastante rápido. Besitos.

Lowcarb team member said...

Teresa said...
Muy interesante. También suelo comer bastante rápido. Besitos.

Google translate:
Very interesting. I also tend to eat quite fast. Kisses

Magic Love Crow said...

Excellent write up! Thank you Jan!