52 | Weight Loss Isn’t Always What You Eat...It’s HOW You Eat It

Hey Friends - welcome back! When we're trying to lose weight or improve our health, we spend a LOT of time thinking about what we eat. Are we getting enough protein and fiber? Are our portions right? Are we eating the “right” foods? But how we eat matters too. In this episode of More Than a Number, we're digging into the science of mindful eating, eating speed, digestion and sustainable weight loss—and why slowing down may affect much more than you realize. We'll break down what happens in your body before food even reaches your stomach, including the cephalic phase of digestion, why chewing thoroughly and eating slowly matter, and how rushed or distracted eating can affect your ability to notice hunger and fullness cues. We're also talking about aerophagia—or swallowing air—and how eating and drinking behaviors can contribute to gas, belching, bloating and abdominal discomfort. And if you've had bariatric surgery, I especially want you to hear why bite size, chewing, pacing and drinking behaviors continue to matter long after surgery. Plus, we’ll talk about eating speed and fullness cues, why you shouldn’t automatically blame a food every time your stomach feels uncomfortable, and what mindful eating looks like for normal people who do NOT have seven minutes to contemplate a raisin. 😂 And no—eating slowly doesn’t magically “boost your metabolism.” This week, I’m giving you one simple experiment to become more aware of how you fuel your body—without another diet, food rule or overhaul. Because sometimes it’s not just what you eat. It’s HOW you eat. ****************************************************************************** Ready to Stop Starting Over? If you're ready to stop starting over and build a healthier life that supports lasting weight loss, 30 Days to Thrive was created for you!  Learn more and enroll here: ⚓ thrive.theanchorednutrition.com Stay Connected: 📩 Join More Than a Number Weekly Get practical weight loss tips, podcast recaps, free resources, and be the first to hear about new coaching opportunities. newsletter.theanchorednutrition.com 📧 sam@theanchorednutrition.com 📸 Instagram: @sambaronenutrition 💙 Facebook: Sam Barone Nutrition   Research & References Eating rate, intake & attention Robinson E, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. American Journal of Clinical Nutrition. 2014;100(1):123–151. Slower eating was associated with lower energy intake compared with faster eating in the included experimental studies. PubMed: Eating rate, energy intake and hunger Ohkuma T, et al. Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity. 2015. This is the observational evidence we used when discussing the association between faster eating and higher body weight.PubMed: Eating rate and obesity Robinson E, et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition. 2013;97(4):728–742. PubMed: Eating attentively Eating while distracted: a systematic review and meta-analysis of the effect of distraction on concurrent and later energy intake in adults. 2026. This newer review is the basis for our nuanced discussion that distraction doesn't necessarily increase intake at the current meal in every circumstance, but can influence later intake.PubMed: Eating while distracted Cephalic-phase responses Wiedemann SJ, et al. Evidence for cephalic phase insulin release in humans: A systematic review and meta-analysis. Appetite. 2020;155:104792. This meta-analysis found evidence supporting cephalic-phase insulin secretion in humans. PubMed: Cephalic-phase insulin release meta-analysis Pullicin AJ, et al. Cephalic phase insulin release: A review of its mechanistic basis and variability in humans. Physiology & Behavior. 2021;239:113514. Importantly, this review also desc