"Oh, doctor, I can't control my eating. I can't seem to get full even when I eat. That's why I keep gaining weight. What should I do?" This is actually a common problem for many people in our country. Sometimes it's the small mistakes we make without realizing it that cause this. Don't worry, there are some simple, yet very effective things we can do to control this. Let's talk about it today.
The scientific secret to eating slowly
This is nothing new. It's something that our mothers have been telling us since we were little, like "chew your food well" and "sip water." But have you ever wondered why they say that? There's a big scientific reason behind it.
Simply put, our brain doesn't know when we're full. It takes a while for the signal from our stomach to our brain to say, "Okay, you're full now, stop eating." Research has found that while it takes about 12 minutes for a normal, thin person to get this signal, it can take 20 minutes or more for an obese person.
Imagine, what happens if you're the type of person who eats your entire plate in 5 to 10 minutes? By the time you're done eating, your brain hasn't yet received the signal that you're full. So you think, "Mmm... that's not enough." Then you share a little more. Even though you're actually full, your brain doesn't know it, so you eat more than you should.
So next time you eat, take your time and eat slowly. It takes a little getting used to, but the results are great!
Try these things to get used to eating slowly:
- After eating two or three mouthfuls of food, put the spoon down and take a sip or two of water.
- Chew each bite of food thoroughly at least 20 times . This also helps in better digestion.
- Talk slowly to someone you are with while eating.
- Enjoy the taste, aroma, and color of the food while eating.
Don't do anything else while eating! Eat mindfully.
This is another big mistake that many of us make. We sit in front of the TV with our plate of food, or we eat while scrolling through Facebook and TikTok on our phones. Some people eat while looking at the computer while working. This is called "Distracted Eating".
When we eat while we're distracted by something else, our brain doesn't really know that we're eating. Our attention is focused on what's on TV or what we're seeing on our phone. So, the brain doesn't really register how much we've eaten, what we've eaten, or how the food tastes. The result? We don't feel satisfied after eating, so we want to eat more.
The best solution to this is the concept of " Mindful Eating ".
- Create a calm environment: Choose a quiet, uncluttered place to eat. If possible, eat sitting at the table.
- Remove distractions: Keep things like the TV, computer, and phone away while eating.
- Pay attention to the food: Look at the things on your plate. Enjoy their colors, shapes, and smells. Allow yourself to feel the taste and warmth of the food as you eat.
When you eat this way, your mind will feel very satisfied, even if you eat a small amount.
The secret between the plates and the meals
These are two more little tricks that will help you control your weight.
The magic of a small plate
This is a psychological trick that tricks the eyes. Imagine, when you share a little rice on a large plate, you think, "Oh, this is not enough" because there is so much space on the plate. However, when you share the same amount of rice on a small plate, the plate looks full, so your eyes and brain get the message, "Okay, this is enough." This can help you stop sharing more unnecessarily.
What do you eat between meals? (Snacking)
It's normal to feel a little hungry between the three main meals. We need to be very careful about what we eat during that time. If we eat the wrong things, everything we've worked hard to control throughout the day can go to waste.
Look at the table below.
| Bad Snacks (Avoid These Snacks) | Good, Smart Snacks |
|---|---|
| Biscuits, cakes, and donuts high in sugar and flour | A fruit like banana, guava, mango, papaya |
| Deep-fried short-eats (patties, rolls, cutlets) | One sugar-free yogurt |
| Soft drinks and packaged fruit drinks with high sugar content | A cup of boiled chickpeas, green beans, and peas |
| Packaged foods high in salt, such as chips and mixes | A few pieces of cucumber, carrot, and tomato |
When should I see a doctor?
Many people can control their weight by following the tips we've discussed. However, sometimes weight gain can be caused by an underlying medical condition.
If you have the following symptoms, while following these instructions, be sure to see your doctor for advice.
- If you suddenly gain weight rapidly for no apparent reason.
- If you experience weight gain, extreme fatigue, constant sleepiness, feeling cold, and hair loss (these could be signs of a thyroid problem).
- If you feel excessively thirsty and need to urinate frequently, along with weight gain (these could be early signs of diabetes).
- If you feel that your eating patterns are related to your stress or a mental condition such as depression .
At times like this, the doctor will conduct the necessary tests, find the exact cause of your weight gain, and prescribe appropriate treatment.
Take-Home Message
- Don't rush your meal. Give your brain at least 15-20 minutes to sense that your stomach is full.
- Put the TV and phone aside while eating. Eat mindfully, attentively, and while enjoying your meal.
- Instead of large plates, use as many small plates as possible.
- If you get hungry between meals, eat something healthy like fruit, yogurt, or boiled chickpeas.
- If you are having trouble controlling your weight despite doing all of this, or if you have other symptoms, be sure to see your family doctor.
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