The easiest (and possibly the healthiest) way to cut calories and lose weight is to simply slow down when eating. Study after study show the benefits of eating slow – which have more to offer than just weight loss and general health. Those who eat slower have been shown to be more social and less likely to be overweight. (Department of Social and Environmental Medicine)
Cut Calories and Lose Weight
Eating less, and therefore consuming fewer calories, is the result of eating slower. Our body’s hormones that signal the feelings of satiety, or fullness – such as peptide-1 and peptide YY – take about 20 minutes, regardless of the amount consumed before they begin to work (O’Connor). In other words, our bodies likely won’t tell us they are satisfied for at least 20 minutes. This means that for the vast majority, the quantity of food is due to the speed in which we consume it.
“In a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5 (O’Connor).”
The bottom line – eat more slowly and our bodies will naturally eat less.
Benefit From Slow Eating
There are a wide range of benefits to eating slow, which range far beyond eating less. A study in Britain found that those who eat more slowly also drink more water over the course of their meal (see Why Drink More Water?). The same study also found that those who ate slower had higher levels of satisfaction, fullness and satiety afterwards (Department of Nutrition and Food Sciences).
Another way to look at those results is that those who eat slower are less likely to snack later because they feel more “full.” Further, those who eat slower chew their food better and ultimately have superior digestion; thus having fewer digestion problems or irritation.
Others argue that eating slower can help reduce stress and provide better enjoyment of the meal. However, there is no scientific evidence to support this as of writing.
How to be More Social – Slow Down
European customs in regards to meal time are very socially centered. Americans in particular could benefit from taking note. Often the fast pace of life has most of us eating on the run – which as mentioned above is not doing our health any favors.
Beyond the health aspect, and on a less scientific level – making a point to eat slower could easily help one be more social. Taking the time to enjoy a meal with friends has the potential to nurse the growth of any relationship. While there is no scientific proof to show this specifically, studies have shown that those in healthy relationships live longer and have less stress in their lives.
As John W. Rowe, M.D., and Robert L. Kahn, Ph.D., note in their book Successful Aging, humans “are hardwired, genetically programmed, to develop and function by interacting with others. Talking, touching, and relating to others is essential to our well-being. These facts are not unique to children or to older adults; they apply to all of us, from birth to death.”
Sources:
Department of Nutrition and Food Sciences, University of Rhode Island, Kingston, RI 02881. "Eating slowly led to decreases in energy intake within meals in healthy women." NCBI. PubMed.gov, 01 July 2008. Web. 23 Feb. 2010.
Department of Social and Environmental Medicine, Graduate School of Medicine, Osaka University, Yamadaoka, 2-2 Suita-shi, Osaka, Japan. "The joint impact on being overweight of self reported behaviours of eating quickly and eating until full: cross sectional survey." NCBI. PubMed.gov, 21 Oct. 2002. Web. 23 Feb. 2010.
O’Connor, Anahad. "The Claim: To Cut Calories, Eat Slowly." New York Times. 22 Feb. 2010. Web. 23 Feb. 2010.
Josh Bennett - I have my AAS in project management and a triple minor BA in management, business and social science.
