The Mandometer: the next weight loss gadget to come and go or a tool that can really help?
Researchers in the United Kingdom argue that when used in combination with standard lifestyle modification (physical activity and balanced food choices) this feedback device that retrains eating behaviors can be a useful tool to treat obesity (in their tested population - adolescents).
What is the Mandometer? The Mandometer is an electronic scale (developed at the Mandometer Clinic, Karolinska Institutet, Stockholm, Sweden) that one places underneath his/her plate. The scale weighs the food and as he/she eats it monitors his/her rate of consumption. It then compares that data with an ideal rate of food consumption. If the consumer strays too far from this ideal rate, the computer will ask him/her to slow down. The idea is that this system trains people to eat more slowly, thus leading to less food being eaten.
After preliminary studies showed that 1) increasing the rate of food consumption can disassociate satiety from the amount of food ingested, potentially leading to overeating and 2) obese adolescents eat rapidly, researchers set out to test the use of the Mandometer to reduce food intake and eating speed in about 100 obese youth (ages 9 to 17). All study participants were encouraged to exercise at least 60 minutes a day and eat a balanced diet (with guidance from a pediatric dietitian). Half of the adolescents were instructed to use the Mandometer device once per day (by a nurse who provided regular technical and motivational support) and the other half did not have access to the tool.
After 12 months, study participants who were using the scale had a lower body fat score and lower body mass index compared to those who did not use the device. And this difference was maintained at 18 months. The mean meal size in the Mandometer group fell by 45 g.
So, can slowing down the speed of eating induce greater "satiety responsiveness", decrease portion size, and ultimately decrease calorie intake? Very likely. Is a highly technical scale a necessary (and practical) tool for slowing down the speed of eating. Probably not. Here are some simple strategies that can prevent you from scarfing down your meal in seconds.
- Set aside a time to eat - and only eat. During this time don't watch TV, don't read the newspaper, and don't drive!
- Before you begin your meal take a minute or two to relax. Take a few deep breaths and drink a glass of water.
- Use smaller utensils; the less you can fit onto your fork, the slower you will eat. Use child-sized utensils or even chopsticks.
- Put down your knife and fork between each bite.
- Set a minimum number of chews for every bite. Start with a low number like 10 and work your way up to 15 or 20.
- Taste and enjoy your food. Pay attention to the flavors and textures like you do when you're drinking a good glass of wine. A plate that has variety (e.g., a little pasta with vegetables and some chicken) can make meals more pleasurable.
- Focus on your family (or friends) and good conversation instead of your food. Look at each other and stop eating when you're talking or listening.
Share your suggestions for slowing down!
Ford, A.L. (2009). Treatment of childhood obesity by retraining eating behaviour: randomised controlled trial. British Medical Journal, 340, b5388.
