In today’s fast-paced world, eating quickly has become a common habit, but experts warn that it comes with serious health risks. According to a recent study, fast eating not only causes indigestion and bloating but also promotes fat buildup around the abdomen — a major risk factor for heart disease and metabolic disorders.

Researchers explained that it takes the brain between 5 and 20 minutes to receive fullness signals from the digestive system. Therefore, fast eaters tend to consume more calories before feeling satisfied. Moreover, they often choose processed foods rich in sugar and saturated fats, leading to high blood sugar levels and excessive insulin release — both of which promote insulin resistance and abdominal fat storage.

Experts emphasize that slow eating provides many benefits, such as improved digestion, better appetite control, and increased secretion of satiety hormones like leptin and peptide YY, which naturally reduce overeating. It also helps regulate calorie intake without strict dieting.

To adopt this healthy habit, researchers suggest chewing each bite 20–30 times, putting utensils down between bites, avoiding distractions like phones or TV during meals, and drinking water before and during eating to enhance fullness.

The study concludes that mindful, slow eating can make a remarkable difference in maintaining a healthy weight, balancing metabolism, and protecting the heart and digestive system.