Generally speaking, yes.
It takes about 20 minutes from the time you start eating—for your brain to tell you that you’re full. And when you feel full, you then start to eat less, which means you will consume fewer calories. When you consume fewer calories, it will eventually lead to weight loss.
Such notion makes a lot of sense too. When you eat more quickly, take larger bites, and chew your food in a hurry, you will end up eating more than what your body needs. But it’s more than just common sense.
In fact, there’s a wealth of scientific evidence to back this belief. One recent research that was presented at a meeting of the North American Association for the Study of Obesity showed that overweight men and women consumed fewer calories when they ate more slowly.
Another Japanese study involving 1,700 young women concluded that eating more slowly caused them to feel full sooner. These led them to consume fewer calories when they ate.
Then there is the 2013 study conducted by researchers from the Texas Christian University. They found that slow eaters whose weight was in the normal range consumed 88 fewer calories than when they ate quickly. But those who were overweight saw only a 58-calorie difference. These findings show that for those who actually need to lose weight, eating slowly is less effective for them.
Here are additional tips to consider when you try to eat slowly:
- You should space out your meals so that you don’t feel starved during mealtimes. It’s just about impossible to slow down your eating when hunger is driving you.
- Do everything slowly. That means you chew slowly, you move slowly, and you lift your utensils more slowly. Put down your utensils every time you take a bite.
- Drink some water in between pauses. This will help you feel fuller sooner.
- You still have to count your calories. Just because you are eating more slowly doesn’t mean you can start eating high-calorie foods.
- Savor your meals. Note the taste, the aroma, and the texture. Make eating a pleasurable experience. Lower the lighting and put on some calming music.
- You can also use distractions when you eat. Read a magazine, do a crossword puzzle, watch TV and chew only during commercials.
- You should also take natural supplements such as Pure Garcinia Cambogia Premium (a 100% pure garcinia cambogia extract) that boost your serotonin levels to stop you from emotional food cravings. This supplement also works as an appetite suppressant so you won’t feel hungry all the time.
All things considered, it’s still a good idea for you to eat slowly if you want to lose weight. But of course, your weight loss efforts shouldn’t stop there. You still have to do the two most important requirements in weight loss: sticking to a healthy diet with fewer calories and exercising regularly. And you have to learn how to stop food cravings too. Learn how it can really move you in the right direction in weight management.
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