It’s not easy to change our eating habits. Some people have learned through the years to chew and swallow their food fast, so to make a dramatic change would be a challenge. If you want to lose weight, this is actually beneficial. Eating slowly not only helps aid in digestion, but also helps with your diet program because it makes you feel full faster. If it normally takes 10 minutes to finish a meal, why not extend it to at least 15 minutes? Eating slowly will lead to less calorie consumption. Your brain will tell you to stop before you overeat your food. This is important since extra calories will be stored as fat in the body.
Benefits of eating slowly
Eating slowly also ensures that the food has become soft enough before it enters the digestive system. Sure, the body has its own way to deal with raw food through the excretion of enzymes and stuff, but we’re born with teeth for a reason. They’re one of the most essential parts of the digestive system. So before the food passes through the esophagus and down to the stomach, you should help soften it using the mouth.
Another reason to eat slowly is to enjoy the food more. The tongue has receptors to recognize different flavors. After the food passes this organ, you can no longer tell whether it tastes good or not. Therefore, you should take time chewing your food and enjoy all the flavors that come out of it.
Eating slowly to lose weight
This will surely be beneficial because eating slowly will lead to a total reduction of daily calorie intake. Let’s say you can eat up to 500 calories per meal, it may only need 400 calories before you feel satiated and want to put the food down. If you eat 3 times a day, then the calorie reduction will be close to 300 calories a day. This is quite meaningful for weight loss especially when you can stick to it for a long period of time.
As we know, a calorie deficit is what it takes to shed some pounds. It doesn’t matter if you eat only healthy food, as long as the amount consumed is more than what’s burned, your weight will increase.
How to eat slowly
It’s hard to eat slowly if we’ve been accustomed to the old habit of eating fast. However, you can make a few changes that may help get into the new habit. For example, try to divert your attention by eating with friends. When you’re eating while talking to someone else, you can still enjoy the food but at the same time slow down the chewing speed.
However, it’s not recommended to eat while doing something that you especially love, like playing video games. When you’re too focused on the game, it probably takes forever until your mind goes back to the food. Another tip that might also work is to count your chews. While this sounds a bit absurd, doing that will extend your time of eating. Or maybe you can use your watch to do that instead of counting manually.