Eating slowly can be beneficial to the body in several ways. For one, it improves digestion, reduces stress and encourages mindful eating. Notably, taking time to eat food also helps in controlling the number of calories one consumes.

In a world where junk food is readily available, and people are always on the go, it can be challenging to eat slowly. However, it is worth it if one wants to maintain a healthy weight.

Why Eat Slowly?

With the busy lives people lead today, they often eat fast and without taking much time to enjoy the food. Eating during a commute, standing up or when working reduces the attention given to what is consumed.

Eating slowly helps to keep one aware of what is being eaten, allowing them to enjoy the taste of each bite. When food is eaten slowly, the body also registers the signals of fullness and satisfaction better than when it is rushed. This experience reduces the desire to eat more and leads to fewer calories consumed over time.

The Science Behind Eating Slowly

There is evidence from several studies that slow eating can help in weight loss. According to one study, eating slowly reduced the number of calories consumed in overweight women compared to traditional fast eaters.

By boosting satiety, consuming fewer calories helped these women lose weight over time. The study suggested that reducing the eating speed helps in preventing obesity and metabolic diseases that may be associated with excessive weight gain.

Another study published in the American Journal of Clinical Nutrition monitored the rate at which 30 healthy women ate. Half of the women were fast eaters, while the other half were slow eaters.

The results showed that the slow eaters experienced a more significant increase in fullness during meals than the fast eaters. The study concluded that eating slowly decreases energy intake and increases feelings of fullness over time.

How to Eat Slowly

Eating slowly may not come naturally to most people. Taking small steps can help. Here are simple ways to eat slowly:.

Chew food consciously.
Put utensils down between bites.
Savor the taste and aroma of the food.
Avoid rushing when eating.
Enjoy conversation or listen to ambient music during meals.

Benefits of Eating Slowly

Aside from calorie restriction, slow eating has several benefits, including:.

Improved digestion: Eating slowly allows for more efficient digestion and nutrient absorption.
Less stress: When one takes time to eat, the body responds better and is less stressed.
Better hydration: When food is chewed carefully, the mouth produces more saliva, which helps in keeping the body hydrated.
Improved oral health: Slow chewing also minimizes the acidic effect of food on the teeth, reducing the risk of tooth decay and oral diseases.
Improved awareness: Eating slowly encourages one to be mindful about the food they consume, its tastes, and environmental factors, such as texture and aroma.

Final Thoughts

Eating slowly is not only about losing weight, but it is also about cultivating a healthy relationship with food.

Instead of rushing through meals, taking time to enjoy food can lead to better dietary habits and long-term success in maintaining healthy body weight. It may not be easy to slow down, especially when life around us is moving so fast. But making a conscious effort to do so can have a significant impact on one’s overall health and well-being.