Eat Slowly to Lose Weight

Slow down your munching to trigger those "I'm full" hormones before you eat too much.

In this fast-paced world filled with drive-thrus and five minute lunch specials, eating has almost become a speed sport. When people eat too quickly, they end up eating more calories than they think resulting in unwanted weight gain.

A new study has found that the speed at which you eat directly effects the hormones that turn your fullness level on or off. When the study group was given the same amount of ice cream on different occasions, they released more hormones that made them feel full when they ate the ice cream in 30 minutes instead of 5 minutes. The scientists took blood samples and measured insulin and hormone before, during and after eating the ice cream. They found that the levels of two hormones that trigger feelings of fullness were higher when the participants ate more slowly. Feeling fuller more quickly led to eating fewer total calories.

So slow down when you start eating and let your body's hormones do their job by turning on the "I'm getting full" signal before you have eaten too much.

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Tammy Beasley, RD, CSSD, CEDRD is a registered, licensed dietitian, spinning instructor, and certified specialist in sports nutrition and eating disorders. She is the author of Rev It Up-The Lifestyle Diet That Puts You In The Driver's Seat.

By: Tammy Beasley, R.D.

February 2010