Weight gain is an issue for everyone. Apart from this problem we face many such problems that are risking health and they are responsible for weight gain. There are many ways to lose weight apart from trying a fad diet.
There is no use of following fad diet as they are responsible for weight gain. If you are trying to lose weight, then the most important is “What you eat?”. If you follow a healthy eating then one most important part of eating is “How you eat?”
It is quite common that due to lack of time we eat very fast. Getting late for office, we eat within a few minutes and run away.
Children also eat very fast when they want to go to school or to play. During snack time, we are again in a hurry. This time limitation during eating has created havoc among us.
This problem is severe as it is leading factor that affects our calorie intake. Higher the calorie intake quick the weight we will gain.
If you are planning for weight loss and permanent solution for unusual weight changes, then you must give a few minutes for mindful eating. Yes! Mindful eating can help you to solve the weight loss mystery.
How Eating Slowly Help In Weight Loss
The obesity rate in America, as well as other developed and developing countries, is rising at a very fast rate. Its seen that obesity is most common in cities where people are busy in completing their work. They don’t eat right food on right time as well as they don’t enjoy it much.
It is found that weight gain is quick due to a severe increase in calorie intake than required. Due to this weight gain common even in children as well inactive person.
An active person doesn’t see the result as they are very active but those who are not active faces a severe problem.
During a study to find “Do eating slowly can help in controlling weight.” During research, each and every data was calculated on normal as well as obese people. It was found that calorie intake reduced very dramatically.
Even people who ate larger meal felt fuller in the small portion just by eating slowly. Many things has affected the calorie intake.
According to Dr. Shah:-
It is possible that the overweight and obese subjects felt more self-conscious, and thus ate less during the study. In both groups, ratings of hunger were significantly lower at 60 minutes from when the meal began during the slow compared to the fast eating condition. These results indicate that greater hunger suppression among both groups could be expected from a meal that is consumed more slowly.
Water consumption was higher during the slow compared to the fast eating condition by 27% in the normal weight and 33% in the overweight or obese group. The higher water intake during the slow eating condition probably caused stomach distention and may have affected food consumption.
Slowing the speed of eating may help to lower energy intake and suppress hunger levels and may even enhance the enjoyment of a meal.
What Helps The Most?
The food we eat is the most important part of life, so we need to enjoy.
Enjoying the food means that you are moving towards health, as you can’t stay healthy without getting the right food on right time. Due to our busy schedule, our eating habit has totally changed.
Every food has its taste and flavor. If you want to get these flavors, you need to enjoy it while eating.
Some foods are very quick in providing extraordinary flavor, so we love to eat it. You might be knowing what you mostly love to eat.
Fat and sugar-dense food are the most popular worldwide. You should reduce the intake of these foods and start enjoying the real foods that cooked in the kitchen, not in the machine.
We are human so depending on natural foods can help us to solve every problem that is rising on health.
During a research, it was found that eating directly affects our brain signal. If you eat slowly for 20 minutes, then a signal reaches to brain for fullness. It takes around 20 minutes to send a signal to the brain.
If you eat quickly, then no signal will be sent to the brain. So brain will be in a state of confusion, so it again sends a signal to eat. So our calorie intake also increases.
Other benefits are that, eating slower can help to curb hunger for a longer time. If losing weight is a big issue then you must try this simple step that can help you without moving to any unhealthy regime.
You need to give yourself a few minutes to enjoy the food. The slower you eat the tastier the food taste, and you curb your hunger. There are many benefits of eating slowly, go through it so that you can make a firm decision to eat slowly.
Benefits To Eating Slowly Along With Weight Loss
#1 Helps to lose weight
Weight loss is the first and most important reason you should eat slowly.
Due to weight gain, many health issues is rising like hypertension, heart attack, diabetes, cancer, etc. Just by eating slowly we are removing the leading cause of this disease.
We need calorie every time as our body demands. But slowing down the speed of eating we can curb our hunger for a longer time by eating small portions. When we are in a hurry, sometimes we eat more calorie than we need.
#2 Enjoy what we eat
Food should be enjoyed. If you are eating delicious, you enjoy it, the same way you should enjoy every meal. To enjoy the food we need to chew it slowly.
By simply eating slowly you will start enjoying the healthy food. Don’t be in a rush to complete the food during a party or at home. Be calm and enjoy what you eat instead of just eating a larger portion.
#3 Improves Digestion
By chewing the food properly you complete the most work that stomach does. If food is properly digested, most of the nutrients are absorbed easily without any extra effort. So extra nourishment with a small portion.
Tips To Eat Slowly
There are many health benefits of eating slowly. So you should eat slowly along with enjoying its taste.
#1 Avoid Distraction
Don’t set a time barrier to complete your meal. If you want to prevent time havoc, then adjust at least 20 minutes time for a meal.
Whenever you want to go to the office first eat your breakfast properly then only leave.
The eating habit has changed due to lack of time. Sometimes we skip our breakfast or eat in a hurry. These both mistakes should be avoided.
Breakfast or any meal is an integral part and energy source of life. Without it, we will not be able to complete our task then why to skip it for completing the task. Along with work, health should be your top priority.
#2 Enjoy the Music
During eating you can also enjoy slow music. It will be helpful in avoiding other distraction. Also, you will enjoy it.
#3 Drink Water Frequently
It is found that people who ate slowly drank water frequently gain less weight.
You should also focus on drinking water to feel full instead of eating a large portion. It keeps control over a portion of the food we eat.
These are very practical and efficient steps. If you are following a healthy diet, then you should include it. It is very effective, and the result is very quick.
You will not lose 3-4 pounds in a week, but your weight will slowly decrease. Along with it, you will feel fuller for longer time.
See also: How To Lose Belly Fat Fast And Naturally