Slowing down could help you eat less
We’ve long heard that eating more slowly might help prevent overeating, but until now, the science behind this advice has been a bit unclear. To dive deeper, researchers from Fujita Health University in Japan set up an experiment with 33 healthy volunteers aged between 20 and 65 years. Participants were given slices of pizza and asked to eat under different conditions, sometimes with rhythmic beats playing in their headphones.
The team tracked how long each participant took to finish their meal, how many bites they took, how many times they chewed, and the tempo of their chewing. They found clear differences between men and women: women ate more slowly, chewed more, and took more bites. Interestingly, however, the actual pace of chewing – the tempo – was similar between the sexes.
What really makes a difference in meal duration
Looking closer, the researchers discovered that meal duration was not influenced by body size or how fast people chewed, but rather by how many chews and how many bites they took. In simple terms, taking more bites and chewing more with each bite extended the time people spent eating – and potentially led to eating less overall.
Adding an external rhythm made a difference, too. When participants listened to a slow beat, 40 beats per minute, their eating slowed significantly compared to eating without any beat. The slow rhythm led them to take more bites and chews, and stretch out the meal time naturally.
This is good news because it shows that subtle changes, like encouraging more chews and smaller bites, can make a measurable difference without needing drastic dietary overhauls.
“These are easy, money-saving measures that can be started right away to help prevent obesity. Incorporating the proposed eating behaviour into school lunches and other programmes can lead to the prevention of future diseases related to obesity,” said lead author Professor Katsumi Iizuka.
Easy tips to slow down your eating
Based on these findings, here are some simple, practical strategies you can try:
Take smaller bites: Using smaller utensils like a teaspoon instead of a tablespoon or cutting food into smaller pieces can naturally increase the number of bites.
Play slow music: Relaxing tunes at a slow tempo during meals can encourage you to slow down without even thinking about it.
Chew more: Aim to chew each mouthful 20 to 30 times. It might feel awkward at first, but you’ll quickly get used to it.
Avoid distractions: Turn off the TV or put your phone aside. Being mindful while eating helps you notice when you’re actually full.
While we often focus on cutting calories or avoiding certain foods, the way we eat is just as important. If you’re looking for a simple way to eat less without feeling deprived, try slowing down. It’s a low-effort, cost-free strategy backed by science, and it could make a real difference to your long-term health.
