I have a friend who thinks **, I can't lose it. I recently observed her eating and found that she doesn't eat much, but super fast, eating too fast, will she gain weight? What other health problems can it cause? How can we change this bad habit? Hello everyone, I am nutritionist Wang Yan, and it is also our greatest wealth, let's take care of it together. Before we dive into the topic, please give it a thumbs up, your support is the motivation for me to keep updating the show. 
Will eating too fast affect our weight? This topic has really been studied. Researchers in Japan, who tracked changes in eating habits and weight of more than 3,000 Japanese men and women over a three-year period, found that men and women who ate fast were more likely to gain weight or become obese than those who ate slowly. So, does eating faster make you eat more? That's right, researchers at the University of North Carolina found that those who ate fast had a higher calorie intake and felt less satiety. 
Why is this so? This is because it takes about 20 minutes from the time we start eating to the time our brain receives the signal of fullness. So when we eat too fast, when the brain receives a signal of satiety, we are already overeating. This causes our bodies to consume more calories than they need, which in the long run can lead to weight gain and related health problems such as cardiovascular disease and type 2 diabetes. 
So, can eating too fast cause other health problems? It really would! For example, it increases the risk of acid reflux in the esophagus and stomach ulcers, both of which are risk factors for increasing the risk of stomach cancer. If obesity is just a matter of beauty and health, then stomach problems can be life-threatening. 
Therefore, for the sake of health, we should still eat slowly, chew slowly, and enjoy the taste of each meal. So, what is the best pace to eat? In fact, there is no specific quantitative standard for eating speed. In general, we recommend that you try to slow down your meal so that it takes at least 20 to 30 minutes. As we've just mentioned, it usually takes about twenty minutes for the brain to pick up the signal that you're full, and if you've already eaten within that time, you're probably overeating before you feel full. 
If you have the habit of eating fast, you can try the following methods to correct it slowly: first, chew each bite of food at least 20 times, which can not only help us slow down our eating, but also help the food to be better digested and absorbed; The second is to try not to eat while doing other things, such as watching TV, looking at your phone, etc., these distracting behaviors will make you unconsciously eat faster and more; Also, take a little rest between meals, such as putting down the utensils, drinking some water, etc.; Another option is to try using chopsticks or holding the utensils in your right hand to help you slow down your eating.
While eating, enjoy the taste and texture of the food and make eating a pleasure rather than just filling your stomach. I hope these tips help you to be more mindful of your fullness when eating, so as to avoid overeating. At the same time, eating slowly can also help you enjoy your food better and improve your eating experience.
Thank you for watching my show, and if you like it, please like, ** and subscribe, and share your questions, experiences, and insights with me in the comment area. I'm nutritionist Wang Yan, guarding health, we'll see you next time.