In our fast-paced society, many people consume their meals quickly and without much thought. This habit is not only detrimental to the enjoyment of a meal, but can also lead to overeating, weight gain and eventually obesity.

In a daily life that “runs” at a crazy pace, meals are often rushed. However, the brain needs time to receive satiety signals, which can take up to 20 minutes. When you eat quickly, you are more likely to eat more food than your body actually needs. Over time, excessive calorie intake can lead to weight gain. Studies, including one in children, reveal that fast eaters are more likely to overeat and are more likely to be overweight.

Obesity is one of the biggest health problems worldwide. It is caused by a variety of factors, including diet, inactivity, and complex environmental and lifestyle factors. Rushed eating has been identified as a potential risk factor for the disease. A review of 23 studies found that fast eaters are about twice as likely to be obese.

In addition to weight gain, eating fast is linked to several health problems, including:

  • Insulin resistance: Fast food is linked to a higher risk of insulin resistance, a precursor to type 2 diabetes and metabolic syndrome.
  • Type 2 diabetes: Eating fast has been associated with a higher risk of developing type 2 diabetes. One study found that fast eaters were 2.5 times more likely to develop the disease.
  • Metabolic syndrome: Weight gain caused by fast food consumption can also increase the risk of metabolic syndrome, further increasing the likelihood of diabetes and heart disease.
  • Digestive problems: Fast eaters often experience digestive problems as a result of this habit. This is because they tend to eat larger bites and chew less.
  • Lower satisfaction with food: Rush eaters tend to rate their meals as less enjoyable.

How you can change the way you eat

You can reap many benefits from changing this bad habit. Changing the pace at which you eat can increase your levels of satiety hormones, helping you feel full more easily while reducing your overall calorie intake. It will also help you enjoy your meals more, while regulating your digestion.

Some techniques you can try:

  • Avoid distractions: Prefer to eat away from screens so you can keep your attention on your meal. Distractions during eating have been found to enhance fast and mindless eating. So, you can easily lose track of how much you’ve eaten.
  • Put down your fork after each bite: This will help you slow down and enjoy each bite more.
  • Don’t snack too much: Avoid eating between meals as this will help you stay away from bad food decisions. If you snack, choose healthy snacks.
  • Drink water: Drinking water during a meal will enhance the feeling of satiety, possibly reducing the amount of food you will eat.
  • Chew well: Do not rush to swallow your food. Take time to chew your food well. This can reduce your total bites.
  • Prefer foods rich in fiber: Foods high in fiber, such as fruits and vegetables, are filling but take longer to eat.
  • Eat small bites: By eating smaller bites at a time, you will be able to slow down the pace of your eating.
  • Practice mindful eating: Pay attention to your food and the way you eat. This is a powerful tool that will help you eat healthier.

The conclusion; Slow down and enjoy every bite!