Research suggests that behavioral changes like chewing more and taking smaller bites can make a big difference in preventing overeating

In a recent study, researchers from Japan investigated factors influencing meal duration, including sex differences, chewing patterns, and rhythmic cues. Their findings suggest that eating more slowly—by increasing chews per bite or using slow rhythmic cues—may help reduce food intake. These insights could inform practical, low-cost obesity prevention strategies by promoting slower eating habits in daily life.

The study involved 33 healthy participants aged 20 to 65 years who were asked to eat slices of pizza under different conditions. Researchers measured meal duration, number of chews, number of bites, and chewing tempo (the rate or speed of chewing), noting how these variables changed when participants were exposed to different metronome rhythms using headphones.

The results revealed significant differences between men and women in eating behaviors. Women typically took longer to eat, averaging 87 seconds compared to 63 seconds for men. They also chewed more (averages of 107 vs. 80) and took more bites (4.5 vs. 2.1). However, the actual chewing tempo was similar between both sexes.

When adjusted for sex differences, meal duration was positively associated with the number of chews and bites taken, but not with body mass index or average eating tempo. Perhaps most interestingly, when participants were exposed to a slow metronome rhythm of about 40 beats per minute, their meal duration increased significantly compared to eating without rhythmic stimulation.

The study suggests several straightforward strategies to extend meal duration: increasing the number of chews per bite, taking smaller bites (which naturally increases the total number of bites per meal), and potentially creating a slower eating environment through calming music or rhythmic cues. These are easy, money-saving measures that can be started right away to help prevent obesity, the authors say.

To download the full study, published in Nutrients, click here