Eating slowly may help prevent obesity, say researchers

Ebony Scott
February 15, 2018

Researchers analysing data on almost 60,000 people found that slow eaters were 42 per cent less likely to be overweight or obese than fast eaters, while those who ate at a normal speed had a 29 per cent lower risk. Decreases in BMI were significantly associated with normal or slow eating speed, avoiding eating dinner within 2 hours before sleeping at least three times per week, avoiding snacking after dinner at least three times per week, and only occasionally or never consuming alcohol (P .001 for all).

But before you vow to never gobble your dinner again, there were certain limitations to the study including the fact that it only focused on participants with type 2 diabetes, only featured a few older participants, and did not take into account levels of physical exercise or the amount of food eaten daily.

'Eating quickly also causes bigger blood sugar fluctuations which can lead to insulin resistance.

The results reveal that 21.5% of the slow-eating group was obese, compared to nearly 30% of the normal-speed group and 45% of the fast-eating group.

The World Health Organization considers someone with a BMI of 25 to be overweight and 30 or higher to be obese.

'It takes fast eaters longer to feel full simply because they don't allow time for the gut hormones to tell the brain to stop eating. The Finding was carried out by a Japanese research team which analyzed the effects of eating speed on obesity.

There was a research conducted involving sixty thousand Japanese people displaying a link between eating slower or faster and losing or gaining weight. This includes not skipping breakfast and limiting evening snacks. Those who said they eat slowly fared even better.

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And they conclude, "Changes in eating habits can affect obesity, BMI, and waist circumference". People who ate slowly were 42% less likely to be obese. If you are like most people, it's a hard journey to lose the excess pounds gained, but a new study has yielded that there are three small habits that can help.

"When you tend to eat quickly, you may miss out on your body's cues for satiety, or fullness, and end up eating more".

People looking to lose weight might try all kinds of ways to eat fewer calories.

At the start of the study, 22,070 people routinely wolfed down their food, 33,455 ate at a normal speed, and 4,192 classed themselves as slow eaters.

"Changes in eating habits can affect obesity, BMI, and waist circumference".

If you tend to be a fast eater, Crowley suggests trying to practice mindful eating, in which you consciously pay attention to each bite of food you put into your mouth and notice your thoughts, feelings, and sensations.

Pauses targeted at lessening the eating speed may prove effective in preventing obesity and reducing the linked health risks.

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