3 Simple Tips to Eat Slower and Boost Your Weight Loss Goals!
Eating habits significantly impact weight management, and a recent study sheds light on how altering the way we eat can lead to healthier outcomes. This comprehensive research demonstrates that by making small changes to eating behaviors, individuals can become more mindful of their food intake, which ultimately aids in weight control.
In a study published in March in the journal Nutrients, researchers investigated three specific interventions that can prolong meal duration and reduce the risk of overeating:
- Taking Smaller Bites
- Chewing More
- Listening to Slow Music While Eating
Past studies have shown that longer meal durations can lead to reduced food and calorie intake, which is particularly beneficial for those with obesity. Study author Katsumi Iizuka, MD, PhD, a professor in the department of clinical nutrition at Fujita Health University in Japan, emphasized the importance of these findings, stating that the study clarified what had previously been vague advice on “eating slowly.”
Understanding the Study
The study involved 33 healthy participants aged 20 to 65, all without obesity or notable health issues. Participants were asked to eat four small pizza slices under varying conditions—either in silence or while listening to metronome rhythms set at 40, 80, or 160 beats per minute (bpm).
Researchers tracked meal duration, bite counts, chewing frequency, and overall chewing speed. The results revealed noticeable gender differences:
- Number of Bites: Women averaged 4.5 bites per slice, while men averaged only 2.1 bites.
- Number of Chews: Women chewed 107 times during their meal compared to 80 times for men.
- Meal Duration: Women took about 87 seconds to finish a slice, while men finished in only 63 seconds.
After adjusting for sex, the researchers concluded that longer meal durations directly correlated to the number of bites and chews consumed. Smaller bites and increased chewing time resulted in longer meals, whereas larger bites and lesser chewing led to shorter meal times. Additionally, participants listening to slow metronome rhythms at 40 bpm took more time to complete their meals.
Impact of Eating Behaviors on Weight Management
According to Dana Hunnes, PhD, MPH, RD, a clinical dietitian at Ronald Reagan UCLA Medical Center, the study illustrates how simple behavioral changes can meaningfully affect one’s weight and overall food intake. But what makes these adjustments effective in promoting slower eating habits?
1. Taking Smaller Bites
Taking smaller bites inherently prolongs the eating experience, allowing the body more time to register fullness. As Iizuka stated, “The person with more bites will undoubtedly take longer.” Not only does this lead to lengthier meals, but smaller bites signal the body to feel satiated more effectively. Hunnes pointed out that it typically takes around 20 minutes for our bodies to recognize fullness after starting a meal. Thus, smaller bites provide our bodies ample time to detect satiety.
2. Chewing More
Increasing the number of chews before swallowing can naturally extend meal duration. Iizuka explained that many individuals maintain a constant number of chews per minute, so by decreasing the pace at which food is consumed, the overall size of bites decreases. “This is why we are advised to chew more than 30 times,” he added. Insufficient chewing often results in eating more quickly, preventing the hormonal signals for fullness from being adequately processed, leading to increased calorie intake.
3. Listening to Music
Calming music during meals appears to enhance slow eating efforts. Iizuka noted that a calm environment helps individuals focus more on their meals, thus being more aware of hunger and satiety cues. Hunnes added, “Slowing down allows us to genuinely taste our food and gives our stomach a chance to feel full.”
Future Research Directions
While the study provides practical suggestions for slowing eating and managing weight, it does come with limitations. The sample size was relatively small, and it’s unclear if the effects would remain consistent with foods that are tougher to consume, beyond the pizza used.
Hunnes suggested, “Future research should involve larger populations and a diverse range of foods—including both high and low-calorie options—to determine consumption variations based on food type.” She emphasized that although the findings are intriguing, ongoing research will be beneficial.
Practical Steps to Combat Overeating
For individuals seeking to maintain their weight or curb overeating, the key is to “reduce the amount of food in each mouthful,” advised Iizuka. He recommends chewing thoroughly and resisting the urge to take another bite until the first one is finished, with a suggested target meal duration of at least 15 minutes.
Apart from listening to slow music and taking smaller bites, consider engaging fully with your meal by paying attention to its taste, texture, and aroma. “It’s not a race,” Hunnes stressed. Remember, the faster you eat, the more you tend to consume. By slowing down, you’ll likely eat more mindfully, reducing unnecessary calorie intake.
