Could Your Eating Speed be Connected to Your Weight?

It has been suggested that the faster we eat, the more likely we are to eat more. One study included 70 participants in which half were obese and the other half were within suggested normal weight ranges. Both groups underwent 2 scenarios:
-Participants were encouraged to take small bites of their lunch meal, chew slowly, and put their spoon down between bites 
-Participants were encouraged to eat lunch under a time constraint and were told that they needed to take large bites and chew quickly

Results showed that normal weight participants ate fewer calories when eating slowly while obese participants' caloric intake did not differ based on eating speed. Researchers found that both groups drank more water when eating slowly and participants reported feeling full for longer after eating slowly. Interestingly, it was also found that participants in the obese group ate fewer calories that those in the normal weight range (possibly due to feeling self-conscious).

Another study investigated 529 male workers in Japan in 2000 and 2008. Data such as alcohol consumption, self-reported speed of eating, weight, and height were collected in both years and compared. Results showed that fast-eating participants had greater average weight gain of 1.9kg than slow/medium speed eating participants who gained an average of 0.7kg. Results were statistically significant for participants in the 20-29 year age group and when  researchers adjusted data to not be biased for age, smoking, drinking, and exercise, a relationship between eating speed and rate of weight gain was still suggested.
Additionally, a New Zealand study of women aged 40-50 years suggested that faster eating was associated with higher body mass index (BMI); a 2.8% increase in BMI was observed for each increasing category of speed of eating.
Furthermore, Dr. Arya Sharma, a leading obesity expert from Edmonton, Alberta suggests that speed of eating at the age of 4 years old could be a predictor for obesity, and that it could also be pre-determined by our genetics.

So, what to make of all this? Studies suggest that there may be a link between speed of eating and weight gain. If you've been struggling with your weight, becoming aware of your eating speed, attempting to slow down with smaller bites, taking sips of water during meals, and putting the fork down after each bite may be techniques that help you prevent over-eating, manage your weight, and allow your body enough time to recognize when it's full. Remember, the successful weight management/ loss game is always about adopting healthy habits that can be easy enough to follow for a life time!


Information Sources:
http://www.sciencedirect.com/science/article/pii/S0195666311001383
http://www.nlm.nih.gov/medlineplus/videos/news/Eat_Speed_123013-1.html
http://www.sciencedirect.com/science/article/pii/S0002822311005840
http://www.slideshare.net/Aryasharma/slow-eating-protects-from-childhood-obesity