Many people who are trying to lose weight begin to constantly look for ways to reduce the number of calories they eat. However, on many occasions, they focus primarily on what they eat, not HOW they eat. Do you know how the pace of eating affects your weight?
The results of some scientific studies show conclusively that the pace of eating is inherent in weight gain. One possible reason for this may be that eating at a slow pace translates into a feeling of fullness faster.
Slower eating also appears to increase the amount of water you drink with your meal. This in turn translates into less strain on the stomach. It affects this whole biological process, which determines how much food we eat per sitting.
In our article today, we have presented a set of basic information so that you can learn more about how the pace of eating affects your weight. Therefore, we invite you to read!
The pace of eating and the hormones responsible for the feeling of satiety
Our body’s hormonal response to satiety is a very slow process. This means that a slow pace of eating helps us get the feeling of being “full” at the same time as eating a quick meal. The main difference, however, is that in the former case, we simply eat less.
This information is regulated by a number of hormones, the main of which is cholecystokinin. When you start a meal, a process begins telling your brain that you are already eating. This means activating the mechanisms that stimulate the production of cholecystokinin and other hormones important for this purpose.
By being aware of this feeling of fullness, you can stop eating foods that you don’t need because your nutritional needs will be met anyway. However, this mechanism takes time to be fully activated. So, if you eat too fast, you may have eaten more than necessary.
Scientists have also repeatedly shown that eating too quickly reduces the production of hormones that indicate satiety.
Research into the relationship between eating speed and weight gain
Several studies on this topic have shown that a slower eating rate can significantly reduce the amount of food you eat with a meal.
One such study was conducted among a small group of voluntary participants, including people of normal, normal weight and obese or overweight people. Each of the respondents had the opportunity to eat freely in conditions that allowed them to do it slowly. On another occasion, they were asked to eat quickly.
The results showed that all participants consumed less food when they ate slowly. In addition, they felt satiated a little earlier than when they ate faster.
What can you do to slow down your eating pace?
Avoid eating in situations full of distractions. This recommendation stems from the fact that these stimuli distract you from eating and encourage you to consume food unwittingly and faster.
All meals eaten in less than 20 minutes are considered too quick, no matter what you eat.
Here are some tips to help you eat a bit slower:
- Where you eat is extremely important. It should be calm, quiet and encourage you to eat in a relaxed atmosphere. Health experts recommend eating with the TV turned off. This is because a device that is turned on can distract you and make you eat faster and more. Of course, in a completely unconscious way.
- You should chew 20 to 25 times each subsequent bite. As you do this, try to identify the ingredients in your mouth in your mind.
- Always use cutlery, even for pizzas or sandwiches.
- Eating in the company of other people helps you socialize and eat slower.
Finally, remember that you need to follow good eating habits at all times in order to maintain your health for many years. Not only the type of food eaten plays a decisive role here, but also routine and habits, such as the pace of eating.