What Happens If I Eat Too Fast All the Time?
After a long day, you finally get that plate of hot jollof rice you have been craving for.
You start eating, and before you know it, there’s nothing left on the plate. It’s something many of us do, maybe we’re rushing to get back to work, or maybe we’re just very hungry.
However, eating this way can often cause more harm than we think. The food isn’t chewed enough, which makes it harder for your stomach to digest, and your brain doesn’t get the message that you’re full until it’s too late.
This can lead to overeating, discomfort, and, over time, problems with your digestion, weight, and blood sugar.
Here’s what happens inside your body when you eat too fast.
How Eating Too Fast Affects Your Body
1. Poor digestion and discomfort
When you eat quickly, you don’t chew your food enough. This means that larger chunks reach your stomach, making it harder for them to break down.
2. Overeating and weight gain
Your brain needs about 20 minutes to realize you’re full. If you finish your food in 10 minutes or less, you might eat more than your body needs before you even feel satisfied.
This habit has been linked to higher calorie intake and gradual weight gain.
3. Increased risk of metabolic problems
This is partly because eating too quickly can affect how your body handles blood sugar and fat.
4. Blood sugar spikes
Eating too fast can cause sudden jumps in blood sugar, especially if you’re already dealing with insulin resistance. These spikes followed by drops can leave you feeling tired and hungry soon after eating.
When you rush your food, you tend to swallow more air and overeat. Both can trigger acid reflux and worsen heartburn symptoms.
Signs You Might Be Eating Too Fast
Sometimes you don’t even realize you’re rushing through your meals until your body starts showing signs. Here are a few clues to watch out for:
1. You’re always the first to finish
If you consistently finish eating before your friends, colleagues, or family, it’s a clear sign you might be eating too quickly.
2. You barely remember the taste of your food
Meals feel like a blur because you’re focused on clearing your plate instead of enjoying each bite.
3. You feel uncomfortably full after meals
When you eat too quickly, you often overshoot your hunger, leaving you with a heavy, stuffed feeling.
4. Frequent bloating or indigestion
Not chewing enough means more work for your stomach, which can lead to gas, cramps, or heartburn.
5. You snack again soon after eating
If you find yourself hungry less than an hour after a big meal, it could be because you didn’t give your body enough time to register fullness.
How to Slow Down Your Eating
1. Chew more than you think you need
Aim for at least 15–20 chews per bite. This helps break down food properly, making it easier for your stomach to digest and helping you feel full sooner.
2. Put your spoon or fork down between bites
Pausing between bites gives your body time to catch up with your eating and prevents overeating.
3. Take smaller bites
Cut your food into smaller pieces or use a teaspoon instead of a tablespoon. It might feel funny at first, but it naturally slows you down.
4. Avoid distractions while eating
Eating in front of the TV or while scrolling through your phone can lead to mindless eating. Try focusing on the food in front of you and the conversation around you.
5. Time yourself
Aim for at least 20 minutes per meal. You can set a reminder on your phone or simply glance at the clock before and after you start eating.
6. Drink water during your meal
Taking small sips of water between bites helps pace your eating and also aids digestion.
Summary
Eating slowly might feel strange at first, but you’ll be surprised by how much better your body feels when you do.
You enjoy your food more, you feel lighter after meals, and you’re less likely to overeat. Try it for a few days and see the difference for yourself.
Have you tried changing it before, and what happened when you did? I want to know.
Researched by Victoria Odues
Login