Can Dining More Slowly Help You Slim Down Faster?

Everything today is rush, rush, rush. Believe me, I’m as guilty as the next guy. With a bustling career, a wife who works full-time outside the home and four children, I need to whisk my kids off to school, answer my emails STAT, jump into my packed work day, and somehow squeeze in time for my meals.

But speed may be the opposite of what you need when it comes to eating and losing weight. Some new research has found that slowing down the rate at which you eat may actually help you get into those skinny jeans more quickly.

Slow Down, Get Slim

In one study, published in the Journal of the American Dietetic Association, researchers asked over 1,500 middle-aged women to rank their eating speed based on one of five categories—very slow, slow, medium, relatively fast or very fast.

What they found was fascinating. For each jump in eating speed—from very slow to slow, or from medium to relatively fast, for example—body weight significantly increased. For example, a 5’4″ woman weighing 165 pounds who ate “very fast” was likely to be almost 20 pounds heavier than her counterpart who ate “very slowly.”1

Eating slowly will help you lose weight.

And this isn’t the first study finding that eating quickly can make you fat. In another study, this one of 37,000 middle-aged men published in the Journal of Epidemiology, researchers found that men who ate the fastest were the heaviest2. And in an eight-year study published in Appetite, researchers looked at 529 men and found that the fastest eaters were not only heavier, but also gained more weight over time3.

How faster makes you fatter

Eating fast tells sends signals to your brain that you need more.

Once our meal is in motion, we don’t usually stop until we’re satisfied. But many of us don’t feel satisfied until we push back from the table too full to even want another bite. And that can be a problem, since getting to “full” can add up to a whole lot of calories.

So how do we get to “satisfied” without stuffing ourselves silly? Research shows that eating slowly changes the production of key gut hormones that help give your brain the signal it’s satiated, like ghrelin, a hormone produced in the stomach, and peptide tyrosine tyrosine (PYY), a hormone produced in the pancreas.

If you eat too fast, your brain doesn’t get the memo that it’s gotten enough, so it keeps on telling you to pack in the calories. By the time the signal reaches the brain, it’s too late. You’ve already eaten that second helping of pasta, the rest of your son’s chocolate shake and a few extra bites of… oh, who are we kidding, the entire pint of Ben and Jerry’s.

Shift your eating into slow gear

You can put the brakes on your bites, which will help keep your weight down. Here are a few of my suggestions:

  • Take a pause. Inhale deeply, sip some water and put down your fork between each bite.
  • Be social. Dine with a friend, making sure your mouth is completely empty every time you talk, which will stretch out your mealtime and give your brain time to catch up to your belly. Not to mention being simple good manners!
  • Savor your snack. Pay close attention to the taste, texture and smell of every morsel you put in your mouth. Not only will that help slow you down, you’ll also enjoy your food that much more.
  • Exercise your other side. Put your fork in your non-dominant hand. You’ll slow yourself down and work the other side of your brain. Or try eating with chopsticks.
  • Enjoy an appetizer. Before you dive into your main course, eat a salad or broth-based soup to give your stomach a head start.
  • Choose high-fiber foods like apples, pears, carrots and broccoli that take more time to chew.

So, what do you think of these studies? Is it worth slowing down your dinner to see if you can turbocharge your weight loss? If you have any additional tips to slow down your meals, I’d love to hear them.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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1. Leong SL, Madden C, Gray A, Waters D, Horwath C. Faster self-reported speed of eating is related to higher body mass index in a nationwide survey of middle-aged women. J Am Diet Assoc. 2011;111(8):1192-1197.

2. Otsuka R, Tamakoshi K, Yatsuya H, et al. Eating fast leads to obesity: findings based on self-administered questionnaires among middle-aged Japanese men and women. J Epidemiol. 2006;16(3):117-124.

3. Tanihara S, Imatoh T, Miyazaki M, et al. Retrospective longitudinal study on the relationship between 8-year weight change and current eating speed. Appetite. 2011;57(1):179-183.

4. Galhardo J, Hunt LP, Lightman SL, et al. Normalizing eating behavior reduces body weight and improves gastrointestinal hormonal secretion in obese adolescents.

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  1. Hi I been having big stomick like I’m pregrent all my life my self a stem is very high and nothing seems to work it’s very unconftoble I wish to. Know how to get rid of these curse pls help carmen

    • Dr. Steve Sisskind

      Hi Carmen,

      Thank you for writing in and for posting your concerns! When it comes to reducing or toning our problem areas, I always recommend that we start making small but permanent changes in our lifestyle. The reason being, small healthy habits are easier to stick to rather than going on diet/eating plans which leave you feeling hungry and deprived.

      To start, try increasing your daily intake of vegetables and work onto having a high fiber diet. Dietary fiber helps with digestions and keeps things moving along smoothly in our system. Another would be to increase your water intake, it’s important to know that studies have shown drinking 2 cups of water before each meal accelerates weight loss. To up the “hunger control” of your pre-meal water try adding 2 oz. of ACV and 1 tsp of cinnamon.

      Many times, we confuse boredom with hunger and this can easily add up to make food cross our minds more than it should. Getting out of the house more, hiding the sight of foods or just keeping busy daily can really help manage this. Make it a healthy day!

  2. One big help to slow eating is, for single people like me, SIT DOWN. No more eating at the sink and buzzing out the door. Schedule your meal time into you daily schedule.
    And keep taking the Formula 1.

    • Dr. Steve Sisskind

      Hi Royalette,

      Thank you for sharing your experience! I completely agree with you and would like to add that that sitting down while eating also helps me connect with my family. Especially now since the kids are growing up fast and also lead their own busy lives. Make it a healthy day!

  3. Makes a lot of sense! Thanks for this artical love the research to make it up!!

  4. Thanks for letting me know it takes 6-8 weeks to notice a change in my weight loss. I just have to be patient, not easy to do.

    • Dr. Steve Sisskind

      Hi Laura,

      Thank you for writing in and for sharing your thoughts! The important thing is to not discouraged, for most of us losing weight is never easy, so even though your body has gone through some changes both physically and hormonally, losing weight is still possible. So, do not give up and stick to your healthy diet and regimen. Real tangible changes do take time to happen and only if we remain consistent. Make it a healthy day!

  5. Adrienne Wankiewicz

    Hi !
    I’ve been trying this to slow down my eating – use a napkin ( on your lap ) . It slowed my pace of eating right down !
    Thanks for the information !

  6. I have already put my trust in a very reputible company online and taking 3 large bottles of supplements that are suppose to help me lose, based on a 2000 calorie day. I am on my 2nd bottle and nothing is happening, except making me DIZZY. So now I am skeptical on trying anything else. June Schiavoni

    • Dr. Steve Sisskind

      Hi June,

      Thank you for writing in and for sharing your experience with us! We are deeply sorry that your previous experience from a different supplement company has left you wary of others. I completely understand this and do want you to know that RealDose Weight Loss Formula NO.1 is made with all natural ingredients and is well tolerated. The formula aims to help your body get the problem hormones back to normal which in turn, will facilitate weight loss. As this change takes time to complete, most folks do not see results until the 6th or 8th week of use. That said, your apprehension in trying our new products is quite understandable but we do want you to know thatwe are with you in your journey to better health. Hope this helps! Make it a healthy day!!

  7. Rosanne Spinner

    This may seem far fetched, but a great way to eat less is to chew each morsel of food 30 times before swallowing. At first you have to count, but after a while it will come naturally. The benefit of this method is that it gives the enzymes in your saliva an optimal chance to combine with the food and ultimately prepare it for proper digestion and nutrient assimilation. You will surely eat less as well.

    • Dr. Steve Sisskind

      Hi Rosanne,

      Thank you for writing in and for sharing your great idea with us! I completely agree with you on this one and do hope that it helps our readers in their journey to better health. Looking forward to hearing more from you in the future! Make it a healthy day!

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