Eating slowly can help you lose weight

If you gobble down food in a hurry, it’s time to change your habit as simply chewing your food longer can prevent obesity.

A study has found that changes in eating habits were strongly associated with lower obesity and weight (BMI), and smaller waist circumference.

The researchers base their findings on health insurance data for nearly 60,000 people with diabetes in Japan who submitted claims and had regular health check-ups between 2008 and 2013.

Snacking after dinner and eating within two hours of going to sleep three or more times a week were also strongly linked to changes in BMI. But skipping breakfast wasn’t.

This is an observational study, so no firm conclusions can be drawn about cause and effect, added to which eating speed was based on subjective assessment, nor did the researchers assess energy intake or physical activity levels, both of which may have been influential.

Nevertheless, eating quickly has been linked to impaired glucose tolerance and insulin resistance. This is possibly because it may take longer for fast eaters to feel full, whereas this might happen more quickly for slow eaters, helping to curb their calorie intake, the researchers suggest.

And they conclude: “Changes in eating habits can affect obesity, BMI, and waist circumference. Interventions aimed at reducing eating speed may be effective in preventing obesity and lowering the associated health risks.”