Lose Weight Eating Slowly – Part 1

Lose Weight Eating Slowly – Part 1
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Lose Weight Eating Slowly - Part 1

Slow eating offers numerous benefits, such as improved digestion, better hydration, easier weight loss or maintainence, and greater meal satisfaction. Conversely, eating quickly can result in poor digestion, weight gain, and reduced satisfaction. The takeaway is clear: Slow down when eating to enhance your health and well-being.

We live in a hurried, distracted, and overly busy society. Most people eat at a rapid pace, rarely taking the time to savor their food or even chew it properly.

Why Eat Slowly?

Sensing Satisfaction

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.

It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety (feeling full). Most people’s meals don’t even last that long!

Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight.

Eating slowly also helps us feel more satisfied — which is different than just being “full”.

Improved Digestion

Eating slowly also aids digestion.

Consider digestion as a chain reaction. It begins when we see, smell, or think about food (step 1), prompting us to salivate in preparation for eating (step 2). Saliva contains enzymes that start breaking down food and moistens the mouth for easier swallowing.

Meanwhile, subsequent digestive steps start gearing up. The stomach secretes more acid, and the small intestine prepares for peristalsis. If we rush this process, our gastrointestinal tract is forced to handle food before it’s fully ready.

Researchers at the University of Rhode Island studied how eating speed affects the initial stages of digestion by observing 60 young adults eat a meal.

  • Slow eaters consumed 2 ounces of food per minute.
  • Medium-speed eaters consumed 2.5 ounces of food per minute.
  • Fast eaters consumed 3.1 ounces per minute, taking larger bites and chewing less before swallowing.

This means that fast eaters not only consume more food in a given time, but the food is also less processed. Essentially, fast eaters’ stomachs receive large, poorly chewed lumps of food.

Since digestion begins in the mouth, large, inadequately chewed bites are harder for the stomach to turn into chyme – the liquid mix of partially digested food, hydrochloric acid, digestive enzymes, and water that moves through the pyloric valve for elimination.

Improperly broken-down food can lead to indigestion and other gastrointestinal issues. And who wants that?

You eat less meaning u consume less calories (leading to weight loss) but yet feeling more satisfied. In the same process you digest your food better, getting more out of your meals compared to eating fast.

Start today by prolonging your meal time from 5 minutes to 20-25minutes. Let me know how it feels for you.

In the next part, I will show you how eating slowly can actually make you consume less calories and hydrate you better.

If you have any questions, please feel free to contact me at jin@blackbox.fit. Till then!

Coach Jin
Precision Nutrition Level 1 coach

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