How Fast You Eat Directly Affects Whether You Gain or Lose Weight
These kinds of words are often said without ceasing… Especially frequently heard among those who have made a decision to lose weight and really want to do a good job.
It's just that you want to eat less, but in the end, you always fail to achieve it So, what exactly leads to the phenomenon of you always eating more?
Hmm, this topic is really exaggerated:
- Eating too much, because of wrong food?
Food itself is definitely a key: such as high-fat and high-sugar 'junk food' will easily excite the brain and cause continuous eating; mistakenly thinking that you are eating low-fat healthy food, it is also easy to because of relaxed mental defense and overeat…
- Eating too much, because of the environment is not right?
The dining environment is also very important! The act of eating is never just a purely physiological behavior: your appetite may depend on where you eat (such as walking and eating, it's easy to eat a lot);
How you feel when eating (it is said that often arguing also easily eat more, insomnia also eats more, bad mood also eats more), even the size and color of tableware (the bigger tableware, the more you eat…)
And besides these, the speed of eating is also a key factor affecting whether you eat a lot or a little!
· Eating fast, gaining weight faster?
Let's think about yourself and those around you: Those who eat like a wolf when eating, and don't chew at all, are generally in a big physique; and those who eat slowly and leisurely, and chew each leaf carefully… are basically slim and thin kids.
So, eating fast or slow, is it directly related to whether you gain or lose weight, and even directly related to your body shape?
The answer is: it's really related…
❶ Eating fast increases the risk of gaining weight three times?
In a 3-year tracking study involving 3287 adults, scientists discovered that eating too fast is easy to lead to weight gain!
If you usually eat quickly, you generally stop feeling full before you think you're full, then the probability of you gaining weight is 3 times that of those who eat slowly to full (men 3.13 times; women 3.21 times)①!
❷ Gaining weight faster, is because eating fast leads to eating more…
So, even if you both reach full, if you eat faster, it's easier to lead to gaining weight?
Scientists say that eating too fast can interfere with your fullness and control of food portions.
In another interesting experiment, researchers asked normal-weight volunteers to eat chocolate that they felt was about the same amount of food in 7 different 'poses' and tested the size of the food portions and the eating speed, and their total amount of eating.
Graph shows:
1-7: Represents 7 different eating 'conditions' (including the unit of food portion and eating speed two aspects)
1Free choice of a single food size, free control of the eating speed
2Free choice of a single food size, 3s to finish a single food block
3Free choice of a single food size, 9s to finish a single food block
4Small portion of a single food block (5g), 3s to finish a single food block
5Small portion of a single food block (5g), 9s to finish a single food block
6Large portion of a single food block (15g), 3s to finish a single food block
7Large portion of a single food block (15g), 9s to finish a single food block
It can be seen that eating the most 'condition 6 – unit large portion, 3s to finish a block, a group of eating quickly and hastily' , is more than eating the least 'condition 5 – unit small portion, 9s to finish a block, a group of leisurely chewing' by 140g②!
And this is when all the volunteers think they ate about the same amount of food…
That is, if you like to eat a lot and eat very quickly… to achieve the same feeling of fullness, it will take much more than slowly eating.
❸ Fat people eat slowly, also effective?
Some classmates may ask: 'Bin card, you said this principle today, I already knew it good! Scientists are really bored, it's good to eat slowly, everyone doesn't say it? Still need to do experiments'
Hmm, the reason for introducing it is because I have seen more friends, initially with confidence in their diet and self-control, and really want to do a good job…
But in the end, they repeatedly failed…
I think: Although self-control and self-management are a great ability, our daily life besides managing our bodies, there are a lot of work and learning to drain a lot of energy.
So, many times, what you think you can control at the beginning (such as eating less, such as must insist on exercising), often appears unexpected…And the more strict people with themselves, the more because of 'unexpected' failures will have a sense of frustration, even a vicious cycle…
This article is written to tell everyone: Sometimes adopting simpler, easier and less laborious techniques, can better persevere, better manage your body and weight…70
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