A new study published in the journal BMJ Open shows eating slowly might keep weight gain in check.
It’s titled Effects Of Changes In Eating Speed On Obesity In Patients With Diabetes: A Secondary Analysis Of Longitudinal Health Check-Up Data.
The study was conducted by researchers from Japan’s Kyushu University. It involved analysing health insurance data of close to 60,000 Japanese participants with Type 2 diabetes for about six years, from 2008 to 2013.
Data analysed included participants’ age, gender, BMI, waist circumference, eating habits, blood pressure, tobacco use, etc.
Interestingly, the researchers discovered that those who eat slower had a smaller average waist circumference, and tended to be thinner.
Eating slowly was also linked to reductions in body mass index (BMI). BMI is a ratio of weight-to-height used to gauge whether one falls within a healthy weight range.
“The main results indicated that decreases in eating speeds can lead to reductions in obesity and BMI,” the researchers found.
One possible reason is that the satiety signal, the signal that informs you that you are full, takes some time to travel from your stomach to the brain. By the time the signal arrives, the fast eater has already eaten more than enough.
Although the study only involved people with diabetes, and eating speed was self-reported and subjective, the researchers believe the results could still be useful.
“Changes in eating speed can affect changes in obesity, BMI and waist circumference. Interventions aimed at reducing eating speed may be effective in preventing obesity and lowering the associated health risks,” the authors wrote.
Other factors that might help to lose weight, according to the study, included:
- Not snacking after dinner, and
- Avoid meals two hours before bedtime
So the next time you eat, eat slowly.
Chew longer.
Taste and enjoy the food thoroughly.
And you may just find yourself slimmer overtime!
*Source: bmjopen.bmj.com/content/8/1/e019589
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