Chewing slowly makes you eat less

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Do you often feel hungry even after eating? We’re going to tell you about a good strategy to cope with that!

A newly published study came to the conclusion that waiting 30 seconds in between bites of food allows children to realize they’re no longer hungry before they overeat – preventing excessive weight gain.

The study’s goal was to minimize the amount of food that children ate before their stomachs finally told their brains that they’re no longer hungry–the so-called “satiety reflex.” That signal usually takes about 15 minutes to kick in. But in modern society, whole meals can be consumed in much less time. We’re sure that is something you can relate to. 😉

The study had three groups, a group following the 30 seconds protocol between bites, a group which did not wait between bites and a control group. The weight of the students in the compliant group decreased 3.4 to 4.8 percent after one year. By contrast, the weight of the students in the non-compliant group increased by 8.3 to 12.6 percent after a year. The weight of the control group increased by 6.5 to 8.2 percent after one year.

The results speaks for themselves, so next time you’re about to eat, try to chew slowly and wait 30 seconds between the bites.

Source:

B. Y. Salazar Vázquez, Control of overweight and obesity in childhood through education in meal time habits. The ‘good manners for a healthy future’ programme. Pediatric Obesity, 2015; DOI: 10.1111/ijpo.12091

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