You may have noticed that our New Year posts are focused mostly on weight loss. This is not a coincidence. A new year is a huge motivator for many people to take charge of their health and habits. We’re here for you with what we hope are helpful suggestions and sound advice.
Let’s take a moment to talk about speed. Apparently, people who eat more slowly, have a lower chance of gaining weight. In controlled studies, people were given identical meals. Half were told to eat “normally” while others were told to chew more and place their fork on the table between each bite.
The slower eaters ended up consuming less food, and thus fewer calories. They drank more water during the meal, which helped them feel satiated. Additionally, an hour after eating, they reported feeling less hungry than the fast eaters.
What can you do to slow down your pace of eating?
- Eat real food. Soft white bread is very chewable, but whole grain bread requires more work. In general, “fast food” is made to be easy to eat without much effort.
- Eat your fruits and vegetables, don’t drink them. Smoothies are all the rage now, but drinking down your meal is probably the fastest way to ingest more. Chewing an apple or an orange is going to take more time.
- Eat with other people to slow down. You’ll talk, laugh, and be more polite than if you’re eating on your own in front of the TV or computer.
- Use smaller utensils. Smaller spoons make for smaller bites. Is that the secret of people eating with chopsticks?
- Allocate enough time for your meal so you won’t have to rush through.
Are you a fast eater or a slow eater?