How many of us catch our selves telling our children to "clean their plate" or "finish all your food if you want..dessert..to get up...you fill in the blank.. This bad habit we teach our children daily is leading to the obesity epidemic in our country.
How long does it take you to finish a meal? Is it 10 minutes, 20 minutes, or more? According to health experts, eating slowly can accelerate weight loss and improve digestion. It also increases satiety and keeps hunger at bay for longer. People who eat quickly find it hard to slim down and feel hungry shortly after finishing their meal.
Still have doubts? Let's find out more about the benefits of eating slowly!
How Eating More Slowly Can Benefit Your Health
In today's fast-paced world, most people eat their food quickly and then get back to work or go out. This mistake can ruin your metabolism and cause weight gain in the long run. A growing body of research indicates that slower eating is the key to a healthy body weight. It appears that fast eaters tend to be heavier than those who take the time to enjoy their meal. They are actually up to 115 percent more likely to become obese later in life.
A recent study conducted on 4,000 middle-aged people has found that those who ate fast gained the most weight since age 20. This bad habit increases stress, triggers weight gain, and affects digestion. Eating slowly, on the other hand, makes it easier to control your appetite and keeps your digestive system running smoothly.
The explanation is quite simple. Research shows that it takes the brain about 20 minutes to realize that your stomach is full. If you eat too quickly, your brain won't receive satiety signals from the gut. As a result, you'll feel hungry despite eating well. Additionally, fast eating puts stress on your digestive system.
Other studies have shown that people with a normal body mass index (BMI) tend to chew their food more slowly than who are obese or overweight. Prolonged chewing keeps your blood sugar levels stable, prevents diabetes, and makes it easier for your body to absorb and break down the nutrients in food. The more you chew, the fewer nutrients are lost. Eating slowly also helps regulate satiety hormones and decrease overall food intake. Fast eating and eating until full triples your risk of becoming obese and can mess up the regulation of your hormones.
Learn to Enjoy Your Food
The benefits of eating slowly go beyond better health. After all, eating is an enjoyable activity that allows you to socialize, and interact, and spend time with your friends. Food and social interaction are strongly connected. Research indicates that both men and women tend to eat less in social situations. Women consume fewer calories when they're eating with men. Additionally, most people tend to consume as much food as they see others eating.
When you eat slowly, you enjoy your food more. This allows you to experience new flavors and turn every meal into a pleasant activity. Prolonged chewing also keeps bacteria and other pathogens from entering your gut on large food particles. On top of that, it helps prevent plaque buildup, strengthens your teeth and jaw, and activates taste receptors allowing for a more enjoyable experience. If you want to stay fit and healthy, take the time to enjoy every bite. Food, when approached with a healthy mind set, is your friend!
How to Apply the 80/20 to Achieve Balance in Your Life
Is work taking over your life? Have a hard time staying fit or eating clean? Are you always on a tight schedule? If so, it's time to make some lifestyle changes. Decide what matters to you, whether it's work, health, money, or family life, and then come up with a plan to manage your time more effectively. Apply the 80/20 rule to prioritize things based on importance. Here are some tips to help you out:
What Is the 80/20 Rule?
Also known as the Pareto Principle, the 80/20 rule is one of the most important concepts for life and time management. This theory was promoted by Italian economist Vilfredo Pareto. Today, it is widely used in sales, business, and goal setting. According to this concept, 80 percent of the effects come from 20 percent of the causes. Basically, what you do 20 percent of the time is responsible for 80 percent of your results.
Most people prioritize tasks based on urgency, not importance. Yet, the key to maintaining a healthy work-life balance is to prioritize things based on importance. This helps reduce stress and leads to better results in career, work, and relationships. The Pareto Principle can be applied to almost any situation, including work-related projects, fitness goals, and family life.
The 80/20 Rule in Action
Applying the 80/20 rule in your everyday life will bring you closer to your goals. Whether you want to lose weight, start a new workout plan, or climb the career ladder, you can use the Pareto Principle. Let's say you wish to slim down and clean up your diet. To reach your goal, eat healthy 80 percent of the time and indulge in your favorite treats the remaining 20 percent. This way, you'll have your cake and still lose weight.
The whole idea is to do things right 80 percent of the time and leave 20 percent for flexibility. Let's say you're ready to start a new exercise program. Commit to your workouts most days of the week, and only skip your routine 20 percent of the time. This will allow you to take a day off exercise and go out with your family or focus on your work.
Apply this rule to every aspect of your life. Instead of expecting perfection from yourself, try to do things right 80 percent of the time. Focus on what you value most and let go of the minor stuff. Analyze the thoughts that cross your mind every day. While it would be great to be 100 percent positive, 80 percent is a good start.
Use the Pareto rule to advance in your career and become more productive. Ask yourself: what are the 20 percent activities that generate most of your income? Identify the 20 percent of your clients who bring you 80 percent of sales. Try to find more customers like them so you can grow your business.
The same goes for your personal life. According to the Pareto principle, 20 percent of the time in a relationship gives 80 percent of the memories. Plan your time by setting short and long term goals based on the 80/20 rule. Once you implement this concept, your life will change forever.