Obesity or obesity is very closely related to what and how a person eats food. Research has shown that eating too fast also contributes to the buildup of fat in a person's body. This is a bad habit that is formed in a person, as well as a sign of a binge eating disorder.
The new brain feels full, 20 minutes after the stomach feels full
A feeling of fullness and hunger is closely related to hormone secretion in the stomach which signals the brain to stop eating. But when we eat too fast, the brain does not have enough time to receive information to stop eating. In fact, the brain takes about 20 minutes to make it aware that we have eaten enough food.
Eating too fast also allows the body to not absorb nutrients perfectly. This is because food that will be absorbed by the intestine should have a finer or smaller form by passing the process of chewing on the mouth. In general, people who eat food too quickly do not chew food properly so that food enters the body with a larger form to absorb the intestine.
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Why can eating too fast make you fat?
Too fast eating behavior is usually triggered by hunger or a rushed condition. But when someone eats too fast, they tend to eat until they feel full. This is what is likely to trigger obesity, according to the results of research in Japan published in The British Medical Journal.
The study shows that there is a threefold increase in obesity in people eating food too fast. In addition, eating too fast is significantly related to more body mass index and more calorie consumption.
Consumption of more calories may also be experienced when someone is not satisfied with the food being consumed. This can be caused by distractions while eating such as eating food while talking, watching, or reading because it will interfere with the signal of satiety received by the brain. So, without realizing it someone will eat food too fast and not feel full, and consume more calories.
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Tips to eliminate eating habits too fast
Reducing the speed of eating so that it can slow down can be difficult to do, because eating habits too quickly can appear unnoticed. However, this still needs to be done. Research has also shown that eating behavior will slowly make you feel full faster and reduce calorie intake.
Here are some ways you can get rid of the habit:
- Avoid conditions that are too hungry - this is because eating when feeling hungry can be a trigger for eating too fast and wanting more calories. Hunger conditions can also be a trigger for choosing unhealthy foods such as foods high in salt, sugar and fat and reducing the desire to consume vegetables and fruits.
- Reduce distractions - this can be done by eating food in the dining room and not a place that has a distraction such as a work desk or in front of the TV. Focusing on the food you are eating also helps to enjoy food and makes the brain more sensitive to feeling full.
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- Chewing food as a whole - chewing food until it helps digestion because it causes exposure to saliva or saliva to food before entering the throat and stomach. In general, chewing needs to be done 20-30 times.
- Take food little by little - if you have difficulty chewing until smooth, try taking smaller amounts of food so the food can be chewed at your normal speed but still in a smaller form.
- Consumption of fiber - Vegetables and fruit have fiber that encourages you to chew until it becomes smooth and tends to be safer when consumed in excess at one meal.
- Consuming drinking water - consuming water helps push food into the stomach and can help you eat slowly.
- Occasionally placing a cutlery - not holding a spoon and fork while chewing will make you enjoy food more and prevent taking food too soon as you swallow food.