After Bariatric Surgery: The Importance of Avoiding Mindless Eating
Eating slowly and chewing your food thoroughly are important to successful weight loss following bariatric surgery. Eating slowly not only aids in weight loss but it enhances enjoyment of your food, and improves digestion. According to research, the brain requires approximately 20 minutes to register stomach fullness; therefore, if meals are consumed in less than 20 minutes the body's natural signaling reaction cannot be utilized. As many people tend to follow the "clean plate" philosophy and are unfamiliar with appropriate portions sizes, never having to stop and take a moment to identify signs of fullness, it is no wonder why the obesity rate in this country has rapidly increased. Studies have confirmed that eating slowly results in the consumption of fewer calories. While life can get hectic and busy, meals should not be a rushed activity. Allow yourself to eat "in the moment", rather than rushing through a meal or thinking about what task you need to complete next.
Benefits of Thorough Chewing
- Develop appreciation and gratitude for food and meals
- Enhance inner guidance and response to early signs of fullness
- Improve digestion
- Reduce appetite and cravings for sweets
- Reduce excess gas
- Improve bad breath
- Strengthen the immune system
Chewing helps break down large food particles which is integral for two reasons: better digestion and decreased risk of blockage. Food digestion starts in the mouth where saliva and food particles mix. Saliva acts as a lubricant and alkalinizes the food while digestive enzymes and teeth continue breaking down the food. Appropriate chewing habits can lead to fewer digestive problems and reduced risk of blockage. For both bariatric surgery patients and the general population, improperly chewed and undigested food may result in bacteria overload that can lead to flatulence and indigestion issues.
The following is a list of directions to help slow down your food intake.
STEP 1: Set aside at least 30 minutes for each meal. This will allow enough time to chew food properly. Do not eat while working, driving, reading, or watching TV. Try setting an alarm to help train yourself.
STEP 2: Whenever possible eat in a relaxed atmosphere. Avoid stressful settings that are loud, heated, or rushed. The meal setting can influence you to eat faster and less carefully.
STEP 3: Cut foods into smaller pieces. Think about small pieces given to infants just learning how to eat solid foods or cut food into the size of a dime or the end of an eraser tip.
STEP 4: Chew each bite of food thoroughly and aim for at least 25 times per bite. Some foods such as dry meats may require up to 40 or more bites. The number of bites will vary with each person. Size, gender, age, and other factors such as oral health can all contribute to saliva production and food breakdown abilities. Follow this rule of thumb: If you can still determine what kind of food is in your mouth by texture alone (not taste), you may not have chewed enough.
STEP 5: Practice chewing semi-liquid foods, such as pudding, yogurt, just as you would solids.
The fast paced American lifestyle can easily lead to eating at a rapid pace. We commonly rush through our day without taking the time to enjoy life and to relate to each other. This goes for food. Try slowing down at meal times and savoring each bite in order to avoid mindless eating.
Sources:
http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/