Since our childhood, we have always been advised by our elders to eat slowly and savour every bite. Mindful eating has various proven health benefits including improved digestion, better nutrient absorption, and more satisfaction. Turns out, there is one more reason why you should slow down while eating your meal: To reduce weight, says India’s leading weight loss dietician Avni Kaul.
How eating fast could lead to weight gain?
Studies indicate that people who eat faster tend to weigh more compared to those who don’t. Data suggest that quick eaters are 115% more likely to be obese as compared to those who eat their food slowly and enjoy every bite of their meal. Besides, daily eating at a faster speed could also lead to weight gain over time. The findings of a study conducted on over 4,000 middle-aged adults, it was revealed that males who tried to finish their meals faster, gain the most body weight by the time they hit the mark of 20.
How does slow eating help you?
Eating slowly helps you reduce weight in various ways. Firstly, it promotes fullness, a hint which is missed when hurriedly gulping down your food. There is a high possibility of overeating when you try to finish your meal quickly. This is because your stomach does not get sufficient time to send the signal to the brain when it is full.
Secondly, chewing food thoroughly before swallowing helps you decrease calorie consumption and lose weight. Findings of multiple studies have found that people having weight problems do not chew their food adequately as compared to others. Going by the statistics, average calorie consumption is lowered by 9.5% when people chewed 1.5 times more than usual, and around 15% when they chewed twice as much as usual.
How much time should it take to finish your food?
So, how much time do you need to finish your meal? This question is somewhat tricky. According to one study, chewing every bite for 30 seconds could reduce the probability of unhealthy snacking later on but could also reduce meal enjoyment. Certainly, you do not wish that. To be on the safer side, chew your food for a minimum of 10 to 15 seconds before swallowing it. You need to only take 20 minutes to finish your complete meal.
How to slow down?
So, In case you are a fast eater, keep a watch in front of you for some days to track the timing. Here is some advice shared by Delhi’s leading dietician for weight loss Avni Kaul to help you begin eating slowly:
- Do not starve yourself: It is difficult to slow down when you are hungry. So, try to eat your food on time and keep snacking in between.
- Chew more: Count how many times you usually chew a bite of food. Try to increase the number by chewing more slowly.
- Eat foods that are high in fibre: Adding fibre to your diet has several benefits. It keeps your gut healthy and you have to chew it more before gulping.
- Drink water: Drink one glass of water before every meal. This will help to decrease your calorie intake.
- Do not use any gadgets: Try to eat your meal peacefully and mindfully without any distractions. When using any gadgets or watching television, people tend to eat more than what is needed.
