In one study in over 4, 000 middle-aged adults, those who said they ate very fast tended to be heavier and had gained the most body weight since age 20 (
Another study examined weight change in 529 men over 8 years. Those who reported being fast eaters gained more than twice as much weight as self-described slow or medium-paced eaters (
SUMMARY Studies show that people who eat quickly tend to be heavier and gain more weight over time, compared with slower eaters.
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Additionally, eating slowly has been shown to decrease the amount of food consumed during the meal due to an increase in fullness hormones (
In one study, 17 healthy people with a normal weight ate 10.5 ounces (300 grams) of ice cream on 2 occasions. During the first, they at the ice cream within 5 minutes, but during the second, they took 30 minutes (
In a follow-up study, this time in people with diabetes, as well as overweight or obesity, slowing down did not increase fullness hormones. However, it significantly increased rates of fullness (
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In one study, people with normal weight or overweight ate at different paces. Both groups ate fewer calories during the slowest-paced meal, although the difference was only statistically significant in the normal-weight group (
All participants also felt fuller for longer after eating more slowly, reporting less hunger 60 minutes after the slow meal than after the fast one.
In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do (
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In one study, researchers asked 45 people to eat pizza until full while chewing at different rates — normal, 1.5 times more than normal, and twice the normal rate (
The average calorie intake decreased by 9.5% when people chewed 1.5 times more than normal and nearly 15% when they chewed twice as much as usual.
Another small study noted that calorie intake decreased and fullness hormone levels increased when the number of chews per bite increased from 15 to 40 (
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However, there may be a limit to how much chewing you can do and still enjoy a meal. One study found that chewing each bite for 30 seconds reduced snacking later on — but also significantly reduced meal enjoyment (
SUMMARY Chewing food thoroughly slows down your eating pace and reduces the number of calories you take in, which can lead to weight loss.
If you minimize your screen time, chew more, and focus on high-fiber foods, you’ll be well on your way to slower eating.Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes (
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A review of eight studies reported that people who didn’t eat quickly had a significantly lower body mass index (BMI) than fast eaters (
Summary Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
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You can use this to your advantage by serving nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.
Summary Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume higher calorie foods from smaller plates, causing you to eat less.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1) (
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According to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet (
In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal (
In fact, research suggests that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods (
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A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity (
Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (
Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (
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Another study showed that drinking 1 pint (568 milliliters) of water before a meal decreased calorie intake and hunger while also increasing fullness and satisfaction (
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect (
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
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One 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (
Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
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Summary People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight, but more research is needed.
When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.
High consumption of sugar-sweetened beverages, such as soda, has been linked with a higher risk of heart disease and type 2 diabetes (
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It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does (
According to one meta-analysis, replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and percent body fat (
Summary Sugary drinks have been linked to an increased risk of weight gain and many health conditions. Your brain doesn’t register liquid calories as it does solid foods, making you eat more.
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You can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.For instance, a diet of processed foods that doesn’t provide enough iron could affect your ability to exercise, since iron is required to move oxygen around your body. This would limit your ability to burn calories through exercise (
Nearly 80% of participants felt fuller after meals on the high-micronutrient diet, even though they were eating fewer calories than on the low-micronutrient diet (
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When you’re trying to increase your intake of nutrients, eating real foods is the way to go. They contain a variety of nutrients difficult to find in a single supplement, including plant compounds, vitamins and minerals.
Your food choices for protein are just as important as how much you eat. Real foods are a better source of protein since they aren’t heavily processed.
Food processing can make several essential amino acids harder to digest and less available to the body. These include lysine, tryptophan, methionine and cysteine.
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Real food sources of protein include lean cuts of meat, eggs, legumes and nuts. You can find a great list of high-protein foods in this article.
Summary: Protein is the most important nutrient for fat loss. Real foods are better sources of protein since they are less processed and typically have more protein and less fat.
Fruits and vegetables contain natural sugars, but also provide other nutrients like fiber, vitamins and water, which are needed as part of a balanced diet.
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Refined sugars, on the other hand, are often added to processed foods. The two most common types of added sugars are high-fructose corn syrup and table sugar.
Foods higher in refined sugars are often higher in calories and provide fewer health benefits. Ice cream, cakes, cookies and candy are just a few culprits.
Eating more of these foods is linked with obesity, so if weight loss is your goal, it’s best to limit them (
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Refined sugars also do little to keep you full. Studies show that a high intake of refined sugar can increase production of the hunger hormone ghrelin and dim the brain’s ability to make you feel full (
Summary: Real foods don’t contain added sugar and have other nutrients that are great for your health. Foods high in added sugar are typically higher in calories, aren’t as filling and increase your risk of obesity.
It mixes with water in the gut to form a thick gel, and may reduce your
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