It has been suggested that the faster we eat, the more likely we are to eat more, and the more likely we may be to weigh more.
In a study with 70 participants where half were overweight and the other half were healthier weights, participants were encouraged to take small bites of their lunch, chew slowly, and put their spoon down between bites or they were asked to eat under a time constraint and told to take large bites and chew quickly.
It was found that healthy weight participants ate fewer calories when eating slowly while overweight participants’ calorie intake did not differ based on eating speed. When eating slowly, both groups consumed more water and reported feeling full for longer. Interestingly, it was found that overweight participants ate fewer calories overall than healthy weight participants (possibly due to feeling self-conscious).
Another study collected information about alcohol intake, self-reported speed of eating, weight, and height of 529 Japanese males in 2000 and 2008. Results showed that fast-eating participants reported higher average weight gain of 1.9 kg than slow-eating participants who gained an average of 0.7 kg. Additionally, a New Zealand study of women aged 40-50 years showed that body mass index increased 2.8% with each categorical increase in eating speed.
Dr. Arya Sharma, a leading obesity expert, suggested that speed of eating at the age of 4 years old could be a predictor for obesity and that there may even be a genetic role in this. We also know that it takes the stomach approximately 20 minutes to signal to the brain about how full it is. If we finish our first helping within 7 minutes and then continue to eat, over-eating is more likely because our brain is not yet aware of how full we are.
If you are interested in trying to slow down your speed at meal time to see if it helps you manage how much you eat, try these strategies:
- Check the clock when you begin eating and assess how long it takes you to complete a meal. Slowly extend this time by a few minutes each week
- Take sips of water between bites
- Put down the fork after each bite
- Eat with chopsticks
- Wait 15-20 minutes after your first helping and assess how satisfied you feel
- Try eating with your non-dominant hand
- Try out the “eat slower” application. It allows you to set how long you want to wait between bites and rings a bell when it’s time for your next bite
- Sit down and only eat when you are eating. It’s time to focus on your food, how full you feel and how satisfied you are; You can’t do this if you’re running around, driving, or watching TV
Remember, the successful weight management game is about adopting healthy habits that are easy enough to follow for a life time. So when you’re considering trying something new, ask yourself if it is realistic to commit to the change forever!
References
http://www.andjrnl.org/article/S2212-2672%2813%2901673-0/abstract
http://www.sciencedirect.com/science/article/pii/S0195666311001383
http://www.sciencedirect.com/science/article/pii/S0002822311005840
http://www.slideshare.net/Aryasharma/slow-eating-protects-from-childhood-obesity
http://eatingmindfully.com/
Image from http://www.thetimes.co.uk/tto/health/article3817201.ece