It is possible to lose weight by eating slowly: a small change in our eating routine that works to lose weight. This way you can lose one to three kilos a month without changing your diet.

And now I’ll explain why.

Why eating slowly makes you lose weight

• When we eat, first of all it takes time for the brain and intestine, communicating with each other, to transmit the following information through a series of receptors, which are found both in the intestine and hypothalamus.I AM HUNGRY – I AM EATING – I AM SATISFIED – I STOP EATING .

Some of this information reaches the brain well before sitting at the table, at the sight of the food and also inhaling its smell.

However, when you eat fast, you don’t give this gut-brain communication time to complete to the level of satiety. And then at the signal to stop eating. This happens not only when we eat fast, but also when we don’t pay attention to what we eat, because we are engaging the brain in other activities: for example, we eat and work at the same time.

In this case, the times for this communication are lengthened. And you almost have the impression of not having eaten.

• Eating slowly therefore allows you to learn to satiate earlier.Another reason why you can simply lose weight by eating slowly is the nutrient assimilation factor.
  There is indeed a theory, which however has had numerous scientific proofs, that overweight or obese people are actually undernourished. That is, they have specific deficiencies in some vitamins and minerals.
  Deficiency is experienced by the body as a sign of famine.
  As a result, we have the urge to eat more than we should, because our body communicates the need for more nutrients through the stimulation of hunger.
  Slow chewing, favoring the first digestion in the mouth and transforming food into a bolus for greater intestinal digestion, favors the assimilation of nutrients.

  Clearly, the food factor must be considered. That is, if I only eat sweets from morning to evening, it is logical that the deficiency occurs anyway. On the other hand, if we are eating a varied diet but we tend to overdo it at the table or eat between meals, it is likely that the greater assimilation progressively reduces hunger and the urge to eat too much or too often.

How can you lose weight by eating slowly: 3 things are enough

1. Start your meal by munching on raw vegetables.
   Or, if you can’t, a little trick is this: bring some carrots washed and cleaned from home and eat them half an hour before going to lunch, making sure to chew them very slowly. Or an apple.
2. Learn to chew each bite slowly .
   This is very important. To understand if you are chewing enough you must have reduced the food to a pulp and swallowed very easily. Count at least 30 seconds per bite.
3. Don’t drink too much with meals.
   Too much fluids during a meal make the stomach less acidic. With the result that it is digested poorly.