We always say that people who eat fast are easy to gain weight, is this true? Or fat people make excuses? The thinner people tend to eat more slowly, in the end because they are thin to eat slowly, or because eating slowly to be thin? The next to take out the real material to tell you, eat a little slower really can lose weight faster! How does the body know it’s time to stop eating Whether it’s just after exercise, or a gathering of close friends, or meet their favorite restaurant, back home to eat the most familiar taste of mother, we will inevitably forget to observe the dining etiquette, regardless of the food buried in the food. While it’s important to be happy in the moment, studies have shown that gobbling up food like this can confuse your body’s satisfaction signals (such as the hormone neuropeptide y, which guides satiety, and the glucagon peptide GLP-1), which tell your body to “stop eating now,” but when these satisfaction signals are disrupted it can This causes you to be more likely to be hungry and to want to eat more in a short period of time (even though you’ve probably just eaten a bunch of food). If you can just calm down and slow down in the face of food, you’ll be better able to reduce your overall food intake. A study published in Psychosomatic Medicine conducted a trial of changes in total caloric intake from different eating speeds in obese and non-obese people. Not surprisingly, people who were asked to eat at an off-the-charts pace consumed more calories when they finally felt satisfied. It has also been shown that prolonged chewing (which reduces the speed of eating) can also lead to a decrease in overall food intake. This is obviously a boon to some people who are worried about not gaining weight: by eating faster and in larger bites, you can unknowingly consume more calories. And if you are worried about their own thin words, stop your eating speed to take a good look. What difference does eating fast or slow make Texas Christian University (TCU) researchers did an experiment on 70 people who were half overweight and half normal weight. They gave the subjects a large plate of pasta with black pepper, onion, garlic and olive oil and let them eat as much as they wanted until they stopped on their own, while providing about 340ml of water with each meal. Each subject was asked to eat at a fast and slow pace for four days. The fast required eating as fast and as large a bite as possible, while the slow required chewing each bite gently and putting down the utensils until each bite was completely finished. The researcher reminded the subjects throughout the process to pay attention to the way they eat. The final results were quite surprising: the average meal time for each subject was 9 minutes for the fast-feeding meal and 21 minutes for the slow-feeding meal, while the average calorie intake per minute was 102 calories for the fast-feeding meal and 39 calories for the slow-feeding meal. Ultimately each meal fast eating than slow eating when the average intake of 99 calories more. What a difference eating fast makes. 99 calories may seem fine to you, but think about how many more calories you would consume over the course of your life if you ate faster and in larger bites every day, or even every meal! Let’s take a simple analysis. Suppose you eat 3 meals a day, and each meal is eaten quickly, resulting in an extra 99 calories per meal, that’s close to 300 calories (99 calories x 3) more a day. However, jogging for 30-50 minutes to burn off the 300 calories, meaning you just eat a little faster at each meal, you have to run more than half an hour a day to maintain the same weight as when you eat a little slower at each meal. If you do not run without exercise, then 300 calories a day, 30 days is 9,000 calories, six months is 54,000 calories, which is enough to make your body store 15 pounds of fat, about 7kg, six months heavy 7kg you feel for yourselves. But is to eat fast, eat a big mouth, so it can be seen, some small habits in life over the years can cause how big impact. Of course, no one should gobble up every meal every day, but the speed of each person’s usual meal is often fast and slow and more fixed. So I never think that for most people, fitness to get good results need to be a quick radical method, such as let you from the daily three meals immediately into five meals a day, less oil and salt, boiled and stir-fried, let you from a day sitting basically no exercise immediately to 4-5 times a week an hour of high-intensity training, no one can withstand such a sudden challenge to change their inherent habits. But since habits are so powerful, no one can easily take them away when you have worked hard to turn your fitness and healthy lifestyle into a habit. For example, each time you eat a little less healthy food, each time you replace a poorer food choices, each time you practice a little more …… such a silent practice to slowly influence your life in a subtle way, although it will not be so fast, but sustained and long-lasting to maintain a rate of progress, and eventually it will be easier to Success. Interestingly, in the TCU study, when they asked the subjects to rate their hunger in separate periods after the meal, the fast eaters’ hunger came earlier than the slow eaters, who, as you may recall, had eaten more. It is possible that this result was due to the fact that subjects tended to drink more water when they were eating slowly, especially when they were chewing their food and putting down their utensils. This was also true, as the fast-feeding group consumed only 80% of the water of the slow-feeding group, and it was this 20% difference that caused them to be more likely to be hungry even though they ate more. Staying as full as possible is very important for people who want to lose weight because our stomachs are not smart and are judged more by the amount of food we take in than by how many calories we actually take in to determine if we want to get food again. Think about it, when you eat a packet of chips or a packet of nuts, you are often as good as nothing (although you have consumed a lot of calories), but eating a packet of broccoli would be a completely different story. Hunger control in practice can often determine whether you can succeed or not. Few people have the self-control to feel hungry but control not to consume extra calories for a long time. This is why we tend to recommend that people consume more roughage, vegetables, fruits and other foods that are easier to get a sense of satiety, but not so high in calories in comparison. Five tricks to teach you to eat slower After all is said and done, the next teach you 5 can make you eat more slowly small strategy. 1, eat smaller bites: If possible, try to cut food into smaller pieces, or use chopsticks to pinch food as little as possible each time. This will allow you to use more times and time to eat a certain amount of calories, but also to slow down the speed of eating. 2, chew slowly: very effective point is to tell yourself that each bite of food are chewed a specific number of times (such as 15 times). At first may be more awkward, slowly get used to it. Chew the food more slowly and more crumbly can not only send satisfaction signals to the brain, but also to better taste each bite of food. 3, do not always take the cutlery in hand: I do not know if you can notice, has been holding the cutlery to eat non-stop people tend to be more prone to body shape, in the dining (especially the party), if you can often stop to drink water or talk to everyone, not only to reduce the amount of calorie intake, but also to make the dining time longer and more enjoyable. 4, drink water in advance: in each meal, especially the party (inevitably more calories than usual) before drinking 300 to 500ml of water, naturally increase the feeling of fullness and reduce the total amount of food consumed next. 5, eat larger food: like vegetables, mushrooms and some fruits are often rich in water and a lot of fiber, and the volume is not proportional to the calories. Choose to consume more of these foods will not only be easier to provide a sense of satiety, but also to better balance the structure of the diet. If you don’t keep track of the food you eat every day and don’t calculate the total calories and nutrients, following advice like the above will allow you to unknowingly consume many fewer unnecessary calories. After all, as human beings, most of the time we still act on our feelings, and it is more important to be able to carry out the whole process more pleasantly, in addition to the final result with various calculations. But if you have a strict fat loss goal, then it is a better choice to keep track of the food you consume every day, in which case no matter what speed or how you eat will not have a final impact on your results, because no matter who you are there will always be a time crunch; but also, following the advice in this article will allow you to improve your satiety and satisfaction after eating during the fat loss period. This can also improve your chances of success in practice. The diet and training in the fitness process must fit your schedule, eating habits and aesthetic needs to the greatest extent possible, so that you can really make it fit into your life and be more likely to stick to it, and be happier throughout the process and get the most out of it. Don’t forget that you can’t get happiness by reluctance, fitness is just a part of life for the better. I wish you all a happy meal and a happy practice.