Is it harder to control your diet when eating with a spoon? Nutritionist reveals weight loss eyebrow: "Two NG behaviors" should not be done again
Eat slowly so you don’t eat too much! It is more difficult to control your diet when eating with a “spoon”
I believe everyone knows that “gobble” eating habits are very detrimental to the human body’s digestive health and weight control. As early as more than ten years ago, studies have found that eating too fast may prompt people to eat more food and calories without realizing it, leading to weight gain.
On the contrary, slowing down the eating speed will be beneficial to the body’s digestion and dietary control. The benefits include reducing food intake, increasing satiety and assisting weight management. Based on this concept, many scholars are committed to finding factors that change eating speed, hoping to help people control their weight more effectively. Next, let Vivian nutritionist take everyone to understand what factors can slow down people’s eating speed!
If you want to slow down your eating, maybe start by changing your utensils! A small Australian study found that people who eat with spoons tend to eat faster, consume more food and generally have a higher BMI than those who eat with forks. Although more research is needed to be more certain about how tableware affects how quickly people eat. However, those who want to control their food intake and maintain their posture more effectively may wish to consider using a fork instead.
Personal opinion of Vivian nutritionist: Using a fork to eat will reduce the intake of soup from the meal, thereby reducing the intake of oil and salt from the soup, which is naturally more conducive to health promotion.
Increase the number of chews to help control your diet. Slow-paced music slows down your eating speed.
The tight pace of modern life has led us to gradually develop a lifestyle of “getting everything done quickly”. Especially on weekdays when we are busy at work, “eating in a hurry” has long been a fixed habit for us, and we have long forgotten how long it has been since we took good care of it. Chew slowly and taste your food!
However, such “gobbling” eating behavior is actually quietly pushing us into the abyss of “overeating and obesity”; a study on “chewing and food intake” found that the decrease in chewing times and the increase in food intake On the contrary, if you can increase the number of chews before swallowing food, you can slow down your eating speed, extend your meal time, and reduce people’s food intake, which has the potential to assist weight control. In other words, when we were growing up, the most common thing we heard when eating was “Chew slowly and eat slowly!” This is the diet control secret given to us by our elders. We hope that we should chew slowly and eat slowly to maintain the healthiest body!
Do you have the habit of listening to music while eating? In studies analyzing the relationship between music and eating speed, scholars found that playing music and the rhythm of the music can change the eating behavior of subjects. For example, if slower music is played during meals, it will help slow down people’s eating speed. In addition, scholars have found in further experiments that compared to a eating environment with no music at all, the music played during meals is more effective. Music, regardless of style, has the potential to promote healthy eating behaviors by extending the time people spend eating. It can be seen from this that those who want to lose weight by prolonging their eating time and slowing down their eating speed may wish to add some slow-paced music to their meals to change their eating behavior.
People who want to effectively avoid overeating can not only try the tips above, but also remember to “focus on eating”! Research has found that lack of concentration during meals can make it harder for people to feel physiological satiety signals, making it easier for people to overeat. In other words, avoid watching TV, scrolling on mobile phones or playing video games while eating. Developing the habit of “focusing on eating” can make it easier for us to achieve the goal of controlling food intake!
References:
Bolhuis, Dieuwerke P., and Russell SJ Keast. “Assessment of eating rate and food intake in spoon versus fork users in a laboratory setting.” Food quality and preference 49 (2016): 66-69.
Leong, Sook Ling, et al. “Faster self-reported speed of eating is related to higher body mass index in a nationwide survey of middle-aged women.” Journal of the American Dietetic Association 111.8 (2011): 1192-1197.
Otsuka, Rei, et al. “Eating fast leads to obesity: findings based on self-administered questionnaires among middle-aged Japanese men and women.” Journal of epidemiology 16.3 (2006): 117-124.
Sasaki, S., et al. “Self-reported rate of eating correlates with body mass index in 18-y-old Japanese women.” International journal of obesity 27.11 (2003): 1405-1410.
Zhu, Yong, and James H. Hollis. “Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults.” Journal of the Academy of Nutrition and Dietetics 114.6 (2014): 926- 931.
Mathiesen, Signe Lund, et al. “Music to eat by: A systematic investigation of the relative importance of tempo and articulation on eating time.” Appetite 155 (2020): 104801.
Benelam, Bridget. “Satiation, satiety and their effects on eating behavior.” Nutrition bulletin 34.2 (2009): 126-173.
Smith, Janna M., and Tanya L. Ditschun. “Controlling satiety: how environmental factors influence food intake.” Trends in Food Science & Technology 20.6-7 (2009): 271-277.
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