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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,575 times.
If you’re trying to lose weight, eat slowly and focus on eating less. Recent research proves that it takes time for the brain to realize that the body is no longer hungry. When you eat fast, your brain won’t have time to record the amount of food eaten, and as a result, you will eat more than you need. Many studies show that eating slowly and with focus can help you eat less and control your weight. [1] X Trusted Source PubMed Central Go to the source Here are a few simple ways to eat slowly and help keep your weight under control.
Steps
Eat slowly
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Set aside 20 to 30 minutes for each meal. Research shows that spending at least 20-30 minutes eating will help you eat less. Hormones secreted from the gut will have time to transmit information to the brain to announce a feeling of fullness or satisfaction. [2] X Trusted Source PubMed Central Go to Source
- If you are a fast eater, you will have time to do other things. However, you will find that the slower you eat, the more satisfied you will be.
- Put down your chopsticks after each bite. This will force you to slow down and not rush when you eat.
- Chat with friends or loved ones while eating. Instead of focusing on food, engage in conversations with friends and loved ones to slow down your food intake.
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Eat smaller pieces. We often take large pieces of food, and as soon as we put the food in our mouths, we pick up another piece. This increases the rate of eating and at the same time increases the amount of food.
- Take small bites when eating. Remember to pay attention to the amount of food you put in your mouth. Try to halve the amount of food you normally eat.
- In addition, you should also remember to chew well. This also forces you to slow down your eating rate. Plus, chewing well can help you taste and enjoy the food.
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Drink water while eating. Drinking water while eating has many positive benefits for eating time and waist measurement.
- As you put your chopsticks down between each bite to eat more slowly, take another sip of water.
- The more water you drink during a meal, the more full you’ll feel thanks to this zero-calorie liquid.
- Besides, the more water you drink at each meal, the more water you will drink throughout the day. This will help you reach your goal of drinking 8 to 13 cups of water a day. [3] X Trusted Source Mayo Clinic Go to Source
Eat with concentration
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Stop eating when you feel satisfied. Eating slowly will help you understand when you’re satisfied and when you’re full. This is called “visual nutrition”; You listen to your body, eat when you’re hungry, and stop when you’re full. This is one way to help you lose weight.
- The slower you eat, the less food you will eat. Because the brain and gut exchange information when you have had enough food to satisfy. If you eat quickly, you will eat until you feel full. [4] X Research Sources
- Stop eating when you’re satisfied instead of until you’re full. It will help you remove unnecessary calories from meals.
- Feeling satisfied means being less hungry, less interested in food, or knowing that you could eat a few more bites and then be full.
- Eating full is feeling like the stomach is full and full. You should avoid eating to this threshold.
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Avoid distractions. Besides trying to eat slowly, you should avoid being distracted by things around you when eating to focus on the speed of eating and the meal. [5] X Harvard Medical Schop Trusted Source Go to Source
- As with eating slowly, research shows that when you’re distracted, you end up eating more, which in turn leads to weight gain in the long run. [6] X Harvard Medical Schop Trusted Source Go to Source
- Take 20-30 minutes to eat mindfully. Turn off your phone, computer, and TV so you don’t get distracted.
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Avoid getting too hungry before each meal. If you are learning to eat slowly, you will find that when you are hungry or too hungry, it will be difficult for you to control the speed when you eat. [7] X Research Source Control your hunger to eat more slowly.
- Learn the signs of hunger. If you become irritable, light-headed, or nauseous when you’re hungry, you should watch out for these symptoms. This is a sign that you need to feed immediately so that you do not overeat at the next meal.
- Furthermore, be aware of the time between each meal. For example, if you have lunch at 12 o’clock and dinner at 19:30, you will become very hungry.
- A snack between meals spaced apart will help you control hunger effectively.
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Pay attention when eating. Many people eat automatically, without paying attention, picking and eating continuously, such a way of eating will make it difficult to lose weight. [8] X Research Sources
- Eating instinctively and not paying attention to the food will make you eat more and not feel satisfied with what you have eaten. Your brain will not have time to process information about the meal.
- Avoid eating while sitting in the car or in front of the TV screen. These activities will make it harder for you to concentrate.
- Besides, force yourself to focus on the meal by thinking about it. What is its texture like? How’s the taste? How do you feel when you eat?
Activities to support weight loss
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Mobility. Diet plays an important role in weight loss. However, when you try to eat slowly and with focus, include physical activity to lose weight. [9] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Health experts recommend 150 minutes of moderate aerobic activity each week. [10] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- You can increase the time to 300 minutes per week. You will lose weight faster as you increase the amount of time you exercise. [11] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- In addition, you should include 1 or 2 strength training sessions to work each muscle group separately. Add strength training to complete your workout. [12] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Pay attention to a holistic diet. Even if you eat slowly and maybe eat less, a well-rounded diet plan is still important to aid in weight loss. [13] X Trusted Source National Health Service (UK) Go to Source
- A balanced diet with lots of low-fat protein, fruits, vegetables, and whole grains in addition to eating slowly can help you lose weight. [14] X Trusted Source National Health Service (UK) Go to Source
- Load each food group with the appropriate portion size. In addition, you should also choose a variety of foods for each group.
- Appropriate servings include: 85 – 110 grams of low-fat protein [15] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source , 1/2 cup fruit [16] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source , 1 cup of vegetables, 2 cups of greens [17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source and 1/2 cup of cereals [ 18] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source .
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Limit high-fat, high-sugar and high-calorie foods. Just a few small servings of high-calorie foods (like fast food or candy) will hinder your weight loss. [19] X Trusted Source World Health Organization Go to the source These foods are high in calories but don’t keep you full for long. You should eat foods that are rich in nutrients instead of high in calories.
- You don’t need to eliminate these foods entirely, especially if they’re your favorite foods, but limit them to cut down on your calorie intake.
- Avoid high-fat foods such as: fried foods, fast foods, fatty and processed meats.
- In addition, you should also avoid high-calorie foods with a lot of sugar such as soft drinks, cookies, cakes, ice cream and other sweets.
Warning
- Always talk to a healthcare professional before going on any diet to avoid health risks. Your doctor will help you determine what is a healthy option.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,575 times.
If you’re trying to lose weight, eat slowly and focus on eating less. Recent research proves that it takes time for the brain to realize that the body is no longer hungry. When you eat fast, your brain won’t have time to record the amount of food eaten, and as a result, you will eat more than you need. Many studies show that eating slowly and with focus can help you eat less and control your weight. [1] X Trusted Source PubMed Central Go to the source Here are a few simple ways to eat slowly and help keep your weight under control.
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