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Posted by u/momof3lifter·

Is eating slowly really the secret to losing weight and feeling full?

TL;DR: Is the idea that eating slowly leads to weight loss backed by science?

I've been hearing that eating slowly can help with weight loss and increase satiety. But is there any real science behind this? I found some studies that suggest that slower eating might lead to feeling fuller and consuming fewer calories, like the one by Giercuszkiewicz et al. (2020), which had participants eat at different speeds. They found a significant difference in calorie intake and reported satiety levels! But I also worry about how to fit this into my busy mom life. Does anyone have tips for making this work, or is this just another fad?

If you've tried it, did it actually help you? I could really use some support here.

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u/momof3lifter·

As a busy mom, I totally get the struggle. I try to set aside at least 20 minutes for meals, even if it means involving my kids in the kitchen. Making family meals can be fun, and it definitely helps me eat slower. Try to engage with your food and enjoy it. It makes a difference!

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u/saltyngl·

Eating slow? Sounds like a diet for turtles. But seriously, I tried it once and it was rough at first. I was like, 'let's just get this over with', but I ended up enjoying my food way more. So, maybe it's not all bad.

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u/calorie_tracker99·

I've been tracking my meals for a while now, and eating slowly has made a difference for me. I can definitely feel fuller when I take my time. Just make sure you're mindful of portion sizes while doing it, or you might end up eating more without realizing it.

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u/spoonie_lifter·

This is super relatable. With my chronic illness, I have to pace myself, but I've found that when I eat slowly, I actually enjoy my meals more and feel less bloated. One trick that works for me is putting my fork down between bites. It sounds simple, but it makes me focus on what I'm eating, and helps me feel full faster.

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u/bro_split_bro_420·

Bro, I don't think eating slow is a miracle solution. I've been hitting the gym hard, and honestly, I just shovel food down after workouts. If you can manage it, cool, but I don't see it changing my PRs or anything.

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u/cuttingseason_2024·

I can see where you're coming from, but studies really do support the idea that slowing down your eating can improve satiety and help with weight loss. I've started timing my meals with a timer, sounds silly, but it really helps. Try pairing it with mindful breathing before eating, and u'll feel the difference. Plus, I've dropped a couple pounds doing this!

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u/whey_addict·

Yeah, there's solid science behind it, too. Giercuszkiewicz et al.'s study showed significant reductions in calorie intake when people ate slowly. Slower eating can also increase the secretion of hormones like GLP-1, which helps you feel full. So, if you can make it work, it's worth a shot.

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