Lose weight by eating slowly: Did you know this method

Lose weight by eating slowly: Did you know this method

Besides the health benefits, eating slowly is also a way to help you lose weight. What do you know about the method of losing weight by eating slowly. Let's find out with Health Life For You !

Many people often try to finish their meals quickly and in a hurry to be on time for work or to save the maximum amount of time in the day. While it's quick and convenient, fast food habits can lead to weight gain and other health problems.

Eating too fast can cause weight gain

Fast eaters tend to weigh more than others. In fact, fast eaters are 115% more likely to be obese than slow eaters. They also tend to gain weight over time, possibly in part from eating too quickly.

In a study of more than 4,000 middle-aged participants, those who ate very quickly tended to be heavier and had reached their heaviest body weight since the age of 20.

Another study was conducted that aimed to look at weight changes in 529 men over 8 years. Those who were reported to have a fast eating habit gained more than twice as much weight as those who ate at a slow or moderate pace.

Eating slowly helps you eat less and feel fuller for longer

Eating slowly helps you eat less and feel fuller for longer

Food cravings and calorie intake are controlled mainly by hormones.

After a meal, your intestines block the action of the hormone ghrelin to control hunger, while also releasing a hormone that makes you feel full. These hormones tell the brain that you've eaten, thereby reducing your appetite, making you feel full, and helping you stop eating.

This process takes about 20 minutes to complete. So, eating slowly gives the brain the time it needs to take in these signals. From there, even though you eat less food, you will quickly feel full. At the same time, eating slowly also helps you control the amount of food, thereby reducing the number of calories consumed in each meal.

In one study, 17 healthy people of normal weight ate 300g of ice cream on two occasions. In the first, they ate the ice cream within 5 minutes, but in the second, it took them 30 minutes to finish the same portion of ice cream. Then, their satiety and satiety hormone levels increased dramatically.

Eat slowly, chew well to help lose weight effectively

Eat slowly, chew well to help lose weight effectively

To eat slowly, you need to chew your food thoroughly before swallowing. This can help you reduce calorie intake and lose weight.

In fact, some studies have found that people with weight problems tend to chew food less often than people of normal weight.

In one study, 45 participants ate pizza until they were full with varying frequencies of chewing: normal, 1.5 times longer than usual, and twice the normal rate.

The results showed that the average calorie intake decreased by 9.5% when people chewed at a frequency of 1.5 times longer than usual and decreased by nearly 15% when they chewed twice as long as usual.

One small study also found that calorie intake decreased and satiety hormone levels increased as the number of chews per piece increased from 15 to 40.

However, there may be a limit to how often you can chew so you can enjoy your meal and still lose weight. According to researchers at Ohio University (USA), it is recommended to chew at least 30 times before swallowing hard and high-fiber foods. For soft foods, you should chew at least 5-10 times.

Other benefits of eating slowly

Eating slowly can also improve health and quality of life in different ways, including:

- Increase the perception and enjoyment of food.

- Improve digestion.

- Helps in better absorption of nutrients.

- Makes you feel calmer and more comfortable.

- Reduce stress levels.

How to implement the method of weight loss by eating slowly

How to implement the method of weight loss by eating slowly

Here are some tips to help you start eating more slowly:

Avoid getting too hungry: It is difficult for you to eat slowly when you are very hungry. To prevent hunger pangs, keep some healthy snacks with you.

Chew more: Count how many times you normally chew a piece of food, then double that amount. You might be surprised at how little you chew.

Put down the utensils in your hand: Putting your spoon, chopsticks, or fork down in between bites will help you eat slower and have a chance to enjoy every bite.

Eat foods that need to be chewed: Focus on high-fiber foods that require a lot of chewing, such as vegetables, fruits, and nuts. Besides, fiber can also promote weight loss.

Drink a lot of water: Be sure to drink plenty of water or other zero-calorie beverages with your meal. Choose drinks that help you lose weight.

Use a timer: Set a timer for 20 minutes and do your best not to finish your meal before the bell rings. Eat at a moderately slow pace and chew thoroughly for best weight loss results.

Turn off your phone screen: Try to avoid electronic devices, such as televisions and smartphones, while eating.

Deep breath: If you start eating too quickly again, take a deep breath. This will help you re-focus and get back in shape while eating.

Practice mindful eating: The mindful eating technique will help you pay more attention to what you're eating and gain control over your cravings.

Patient: Any change takes time, and it usually takes about 66 days for a new behavior to become a routine.

Indeed, the old grandparents' sayings such as: "Eat slowly, chew well" or "Eat well and be full for a long time" are indeed based on a lot of scientific evidence and personal experience. To get great health benefits and dream body shape, why don't you apply this method of losing weight by eating slowly.

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