Following the example of Japanese and Korean goddesses, slow eating makes weight loss incredibly easy.

Han So-hee (left) and Ishihara Satomi, both with great figures, both embrace the slow food philosophy.

There are countless methods for slimming down and losing weight, generally involving controlling food intake and exercising regularly. However, there are actually many easier and less strenuous ways. For example, simply slowing down your eating speed can bring unexpected weight loss results. Many female celebrities have adopted this eating rhythm, including Satomi Ishihara, who is currently filming her post-marriage comeback drama "Destiny," and Han So-hee, the female lead of the hit Korean drama "The Monster in the Capital"! We invited registered family doctor Fang Yu-hui and registered traditional Chinese medicine practitioner Huang Jing-jing to break down the benefits of slow eating and various precautions, so that everyone can eat slowly and lose weight quickly.

Eating too fast makes it difficult to feel full.

Many urban dwellers lead busy lives and habitually wolf down their meals, finishing their food in less than 10 minutes on average. However, Dr. Fang points out that rapid eating leads to many problems, including increased risk of obesity. He explains, "After food is swallowed, it takes about 20 minutes for the stomach and intestines to send a feeling of fullness to the brain, thus creating the sensation of being full. If you eat too quickly, the brain often absorbs too many calories before receiving this signal, leading to weight gain. At the same time, eating too quickly also increases the digestive pressure on the esophagus, making you more prone to stomach pain or increasing the risk of gastrointestinal diseases." Chewing slowly reduces the volume of food, lessening the digestive burden on the stomach. Dr. Huang also stated that eating too quickly can lead to overeating. She explained, "When we eat, blood sugar gradually rises, giving the brain a feeling of fullness. However, eating too quickly and hastily makes it easy to overeat, which in the long run increases the risk of obesity, diabetes, and high cholesterol." She further added that eating quickly also puts a burden on the stomach's ability to receive and digest food, potentially leading to acid reflux or even stomach ulcers.

Ideally, chew 30 times.

Although eating quickly can have many negative effects, what is the relationship between slow eating and weight loss? Dr. Wong explained, "A survey showed that if we increase the number of times we chew each bite from 15 to 40, we can reduce energy intake by 11.9%, which can better help control blood sugar and reduce obesity. It is generally believed that 30 chews is the ideal number. If you are trying to lose weight, control your blood sugar and blood lipids, you can consider increasing the number of chews per bite to 40." Dr. Fong also added that people with diabetes especially need to eat slowly. He explained, "Eating quickly will accelerate the breakdown of starch in food by amylase in saliva, causing blood sugar to rise rapidly after a meal. Eating slowly can help patients secrete less insulin and reduce fat accumulation." Therefore, he suggested that the best meal time should be at least 20 to 30 minutes, and each meal should be eaten until you are 70% full.

Slow down three times, 7 times

For those accustomed to fast eating who find it difficult to slow down, the "777 chewing method" popular among Japanese models is worth considering. The method is very simple: chew your food 7 times with your left teeth, then 7 times each with your right teeth and the less frequently used teeth, before swallowing. Dr. Huang states that this chewing method effectively slows down eating speed. She adds, "This chewing method can balance the use of the masseter muscles and teeth on both sides of the face, and it can also help adjust the facial shape for people with prominent masseter muscles on one side or a noticeable asymmetrical face." Besides the number of chews, both Dr. Fang and Dr. Huang emphasize the importance of food choice. Dr. Fang says, "Fast food such as fries and hamburgers are high in calories, easily leading to weight gain and increasing the risk of developing certain diseases." The risk of cardiovascular disease. To cultivate the habit of eating slowly, choose foods high in dietary fiber, such as fruits and vegetables. This can prolong chewing time and help control blood sugar levels and lower cholesterol concentrations. Dr. Huang also suggests choosing fresher, whole, unrefined foods that require more chewing. She says, "For example, whole grains, rice, sweet potatoes, millet, and radishes can prolong the number of chews and also strengthen the spleen and stomach."

A perfect demonstration is available for you to see.

Those who enjoy watching Japanese dramas are surely familiar with Satoshi Ishihara's charm. Besides her beauty, her perfect figure is the envy of many women. This drama queen once revealed in an interview that she chews her food for at least 30 seconds before swallowing, increasing mouth muscle activity through chewing, resulting in a slimmer face and body. Meanwhile, Korean drama goddess Han So-hee's fit physique has always been a focus of discussion. She is also a proponent of slow food. During a mukbang on social media, netizens discovered that she chews each bite at least 50 times before swallowing, keeping the food in her mouth for a full 3 to 5 minutes – truly astonishing!

Emergency gastrointestinal treatment with tea and acupressure techniques

Many people have experienced indigestion due to eating too quickly. If you don't want to endure the discomfort of bloating, you can refer to Dr. Huang's recommended tea therapy and acupressure to help speed up digestion. For tea therapy, steep one piece of dried tangerine peel in 20 grams of Pu-erh tea leaves for 5 minutes before drinking. Both dried tangerine peel and Pu-erh tea are warming in nature, promoting digestion and controlling blood lipids. For acupressure, pressing the Neiguan acupoint (located on the inside of the wrist) for 2-3 minutes can improve the feeling of fullness, while massaging the Zusanli acupoint (located three inches below the outer knee eye) for 3-5 minutes can relieve various gastrointestinal symptoms such as stomach pain, bloating, abdominal pain, constipation, and diarrhea.

Written by: Li Zhiling

Some images: Internet