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Eating slower

You may have heard that chewing and eating slower prevent you from overeating and can help you lose weight, but does it really work?

The feeling of fullness or satiety is a result of receptors in your stomach that send signals to your brain when you eat or drink.

For example, the intestines release a hormone called cholecystokinin in response to food you eat. This hormone stimulates digestion and decreases hunger.

Another example is leptin, made by fat cells. Leptin is a hormone that communicates with the brain about long-range needs and satiety, based on the body’s energy stores. Leptin is also known to decrease your appetite and have hunger-blocking effect.

All these processes do not happen instantaneously. They say that it takes around 20 minutes before your brain recognizes all these satiety signals. In theory, people who eat too fast tend to overeat because they don’t give their bodies (and brains) enough time to tell them that they’re actually full.

Okay, so what does science say?

A 2018 observational research showed that slowing down the speed at which you eat, along with cutting out post-dinner snacks and not eating within two hours of going to sleep may all help to shed the pounds. The researchers also say that eating quickly has been linked to impaired glucose tolerance and insulin resistance.

A 2011 study that tracked a group of people for eight years found those who ate slowly gained less weight during the study period than fast eaters.

With all of these in mind, let us remember to listen to our body and be mindful of the way we eat and how eat.

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