The strains of modern-day living coupled with hectic schedules have left us with literally no time for anything. Not even to eat leisurely. With this mismanaged lifestyle, we gobble food and chow down too many calories before realizing we’ve eaten enough, which subsequently leads to a stressful, unhealthy living.
As per a study conducted on 4,000 middle-aged adults, people who described themselves as fast eaters were found to be heavier and had gained the most bodyweight since age 20. In fact, people who eat quickly are up to 115% more likely to be obese than those who eat slowly and mindfully.
So, if you’re trying to lose weight, this study reveals that you not only need to focus on what you eat but also how you eat.
How Does Slow Eating Helps in Weight Loss?
Slow and mindful eating helps lose weight in several ways. First of all, eating slowly increases the release of fullness hormones. As the name implies, these hormones make you feel full, thereby reducing appetite and decreasing the amount of food consumed during the meal.
This fullness factor is often missed when you gulp the food. Moreover, there are high chances of overeating when you eat at a faster pace, as the stomach doesn’t get adequate time to send signals to the brain that it is full.
Secondly, eating slowly promotes thorough chewing, which can help reduce calorie intake and lose weight. As per a study, the average calorie intake dropped by 9.5% when people chewed 1.5 times more than the usual rate and nearly 15% when they chewed twice the normal rate.
Slow and mindful eating can also improve your overall health and wellbeing in many ways, including:
- Improved digestion
- Better nutrient absorption
- Reduced stress levels
- Greater satisfaction
- Better hydration
How Much Time Should You Take to Finish Your Meal?
Your food intake is primarily controlled by hormones. When you eat food, your stomach releases fullness hormones like leptin while also suppressing the hunger hormone called ghrelin. These hormones signal the brain that you have eaten enough food. This reduces your appetite by making you feel full and helps you stop overeating. This process takes around 20 – 30 minutes, so you should take at least 20 minutes to finish your entire meal.
You must also consider the time you chew your food. According to a study, chewing each bite for 30 seconds can help decrease unhealthy snacking between the meals – but also reduces satiety. Surely you must avoid that to enjoy your meal. So, you should chew every bite for 10 and 15 seconds before swallowing it. In short, chew well before swallowing it.
How to Slow Down and Lose Weight?
Here are 8 simple but powerful steps to help you start eating slowly:
1) Don’t Starve
It’s pretty challenging to eat slowly when you’re starving. So, try to eat on a regular schedule and have healthy snacks in between meals.
2) Chew Thoroughly
Start chewing each bite of food for at least 10 – 15 seconds before swallowing it. The ultimate goal is to allow the body to generate fullness hormones. For that to happen, you ought to consume your food at a leisurely pace.
3) Put Down Your Spoon
It’s easy to shovel your food when you have a spoon in your hand. Try putting it down between each bite to help yourself eat more slowly and savor each bite.
4) Prefer Fibre-rich Foods
Fibrous foods, such as vegetables, fruits, and nuts, require a lot of chewing and helps you eat slowly. Also, fiber can promote weight loss.
5) Drink Water
Drinking one glass of water before every meal will help you reduce your calorie intake.
6) Set Timer
Set a timer for 20 minutes and try not to finish your meal before the bell goes off. Maintain a slow, consistent pace throughout the meal.
7) Remove Distractions
Try to eat your meal with minimal distractions. Using a smartphone or watching TV while eating will increase your food intake as you won’t pay attention as to how much you are eating.
8) Eat Mindfully
Mindful eating helps you focus on what you’re eating and gain control of your cravings.
Diet plays a vital role in weight loss. However, if you’re focusing on slow and mindful eating, adding some physical activities can support your weight loss goal. Fitbase App sets up reminders and ensures your weight loss goals are on the track like never before.
The app helps you schedule workouts, monitor diet, and achieve the fitness dream by tracking calorie intake.
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