Effects of Eating Speed

In the period when we want to lose weight, most of us focus on creating a calorie deficit and may overlook other parameters.

Contrary to popular belief, creating a calorie deficit is not the only factor in the weight loss process. In this process, eating speed can also be effective on weight loss.

In a study conducted in 2014, the effect of eating speed on calorie intake and the feeling of fullness was examined, and as a result of the study, it was seen that eating slowly increases the rate of satiety and thus reduces calorie intake.

Again, in a review article published in 2015 to investigate the effects of eating speed, data from a total of 23 studies were collected and a significant difference in body mass index of 1.78 kg/m2 was observed when fast eaters and slow eaters were compared.

A study conducted on women in 2008 gave results supporting other studies. It was observed that the total calorie intake of women who ate slowly decreased and the feeling of satiety was formed more quickly 3.

So what can we do to eat our meals more slowly?

  • First of all, cutting it into small pieces while eating will slow down your eating speed and make it easier for you to reach the feeling of fullness.

  • Counting to 10 while chewing the bite will also help you control your speed.

  • Also, be careful to eat while sitting down as much as possible, as it may cause you to eat uncontrollably and quickly while dealing with things such as television, telephone or standing up.

  • While watching TV series/movies, you will be able to control your speed and calorie intake by reducing your snack consumption and replacing it with healthier alternatives.

  • Leaving the fork and spoon between bites and taking a break until the next bite can also make it easier for you to eat slowly.

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