Eat Slowly to Help Lose Weight

Thirty healthy women were studied on two test visits to compare slow and quick eating rates. The women rated their hunger, satiety (feeling of fullness), desire to eat, thirst and other factors. A slower rate of eating led to significant decreases in food consumption even though the meal duration was approximately 21 minutes longer. For the faster eaters, even though more food was consumed in a shorter period, their level of satiety was significantly lower than the slower eaters.

The researchers conclude that taking small bites, putting down your utensil and thoroughly chewing may work together to slow a person's eating pace and help to maximize satiation. "Thus, these techniques may be recommended to reduce energy intake within meals and therefore manage body weight," the researchers said.-American Dietetic Association