A recent article published in the scientific journal American Journal of Clinical Nutrition indicates that eating while watching television can lead to weight gain. This conclusion was reached after analyzing more than fifty studies conducted by specialists from universities located in the United States and the United Kingdom.
Endocrinologist Rafael Scarin, from Einstein Israelite Hospital in Goiânia, commented that despite the complexity of the topic, the reviewed studies demonstrate a frequent correlation between distracted eating and increased caloric intake in subsequent meals.
Among the factors that may be involved are the negative effects on appetite control throughout the day. When eating does not receive full attention, there is a tendency to eat quickly, which interferes with the perception of satiety. It is estimated that the stomach needs fifteen to twenty minutes to send the fullness signal to the brain, which triggers the release of hormones such as leptin and peptide YY, both indicators of satiety.
Memory formation is also linked to this phenomenon. Nutritionist João Motarelli, a specialist in mindfulness and researcher at the Nucleus of Studies, Research, and Extension in Obesity and Eating Behavior of the Faculty of Medicine of Ribeirão Preto of the University of São Paulo (USP), explains that attention directly influences the ability to store and use information; therefore, distraction hinders the recall of what has already been consumed.
As a result, the urge to snack tends to increase. Scarin warns that, in the long term, this behavioral pattern can harm dietary control, favoring weight gain and obesity, especially in predisposed individuals. In addition to excessive food, there is evidence that lack of concentration leads to less conscious food choices, resulting in less healthy menus.
Staying focused helps recognize the physiological signs of hunger. Although beneficial strategies exist, extremism, such as counting bites, is not advised. Motarelli emphasizes that the goal should not be to turn every meal into an absolute silence ritual, as this would be unsustainable.
It is suggested to turn off the television, pause series, and keep the cell phone out of sight. Additionally, the environment should be welcoming and organized, and it is recommended, at home, to choose a good tablecloth and appropriate utensils for the space.
Another guideline is to adopt the principles of the concept of mindful eating, or 'eating with full awareness,' advocated by nutritionists. This concept covers both physical and emotional sensations and derives from mindfulness, a secular meditation practice. There are indications that mindfulness can promote changes in certain brain regions and stimulate the formation of neuronal synapses, a process known as neuroplasticity, helping to reduce automatic responses to eating.
Regarding how to apply this in a busy routine, the nutritionist teaches that the issue is not necessarily having more time, but ensuring the quality of presence during the meal. To mark this break, paying attention to breathing can help, promoting a slower rhythm and altering the emotional state. Placing cutlery on the plate while chewing is another way to concentrate on the food. It is important to observe the colors, texture, temperature, and feel the aromas and taste of the food, which, besides avoiding distractions, makes the experience more pleasurable.