Eating while looking at the phone: A habit that seems harmless but is the "culprit" that causes weight gain and obesity

Eating while glued to the phone, tablet or TV screen has become an inherent habit of many people, especially young people. This is a bad habit and needs to be eliminated because of its negative effects on the digestive system and eating psychology.

The most obvious harm of eating while using the phone is "mindless eating".

Dr. Truong Hong Son, Deputy Secretary General of the Vietnam Medical Association and Director of the Vietnam Institute of Applied Medicine, warned that eating while glued to the phone, tablet or TV screen is becoming a common habit, especially among young people. This seemingly harmless behavior causes a series of adverse effects on the digestive system, weight control and mental health.

Loss of portion control increases the risk of obesity

According to Dr. Truong Hong Son, the most obvious harm of eating while using the phone is "mindless eating", because when the mind is absorbed in the attractive content on the screen, the concentration on the food is almost zero.

Explaining this, Dr. Son analyzed that when using the phone, the brain switches to multitasking mode - eating and processing information at the same time. This makes the brain unable to record and fully process signals of fullness and satisfaction. The signals of satiety hormones such as Leptin are blurred.

As a result, people tend to eat faster, eat 20–30% more food than needed but still do not feel satisfied. Over time, this behavior leads to excess calories and is a direct cause of weight gain and obesity.

Disrupts the biological digestive process

According to Dr. Son, the digestive process begins when we see, smell, and think about food. When we use our phones while eating, the first phase of this process is seriously hindered.

Dr. Son analyzed: Focusing on the screen activates the sympathetic nervous system – an “active” state, reducing the role of the parasympathetic system responsible for digestion. This reduces the secretion of saliva, stomach acid and important digestive enzymes.

The result is that food is more difficult to digest, causing bloating, belching, discomfort and reducing the ability to absorb maximum nutrients in food.

In addition, using the phone also makes people lose patience, eat hastily and often swallow without chewing thoroughly. Not chewing thoroughly increases the burden on the stomach and increases the risk of reflux or stomach ulcers in the long term.

Negative impact on mental health

The habit of eating while using electronic devices makes meals - a time to rest and regenerate energy - an unconscious distraction.

The eater misses out on the opportunity to fully enjoy the taste and texture of the food. Even though the stomach is full, the brain still feels “empty”, leading to cravings for snacks or sweets immediately after the meal to compensate for the mental satisfaction.

In particular, according to Dr. Son, eating while looking at the phone will cause us to lose social connection. For family meals, using the phone reduces communication, causes cracks in relationships and creates a tense, disjointed dining atmosphere.

Doctor Truong Hong Son recommends absolutely not using the phone to "entice" young children to eat.

Solutions to change bad habits

Dr. Truong Hong Son recommends that instead of eating while scrolling through your phone, everyone should practice “mindful eating” – meaning paying full attention to the food and the body’s sensations. This helps the brain recognize fullness signals in time, digest better and reduce stress.

Before eating, put your phone at least 2 meters away from the table. If you are afraid of missing notifications, put it on “do not disturb” mode for 30 minutes while eating.

Start with one screen-free meal a day. For example, eating breakfast or dinner with your family – this is an easy and motivating first step to expand. As you eat, focus on the flavors (sweet, salty, sour, spicy), colors, and textures (crunchy, soft, chewy). Try to identify each ingredient.

At the same time, you need to eat more slowly. Chewing your food thoroughly (at least 20-30 times per bite) gives your stomach time to send the “full” signal to your brain (usually takes 15-20 minutes). Chewing thoroughly not only helps with digestion but also helps your body absorb maximum nutrients.

Create a “meal ritual” such as setting the table neatly; listening to soft instrumental music or chatting with your dining companions. This turns mealtime into a positive social and mental activity.

Dr. Son recommends that you absolutely do not use your phone to “entice” young children to eat. Instead, let your children eat in a quiet space, with an adult sitting with them – creating an emotional connection and forming healthy eating habits.

DO THOA

Source: https://nhandan.vn/vua-an-vua-xem-dien-thoai-thoi-quen-nhin-thi-vo-hai-nhung-la-thu-pham-khien-tang-can-beo-phi-post927741.html