Sunday, 21 October, 2018


Eating slowly could be the key to you losing weight

Weight loss Eating slowly could be the key to you losing weight
Patty Aguilar | 14 February, 2018, 17:55

This is possibly because it may take longer for fast eaters to feel full, whereas this might happen more quickly for slow eaters, helping to curb their calorie intake, the researchers suggest. In addition, people who eat snacks late at night compared to those who do not eat hours before sleeping were found to have a greater risk of being overweight. The participants were asked whether they snacked after dinner three times or more a week, whether they regularly skipped breakfast.

After taking into account other potential factors, the researchers found that those who said they ate at normal speed were 29 percent less likely to be obese than those who said they were fast eaters.

Fast eaters were also more likely to be men and to eat dinner within 2 hours of bedtime.

As well, eating breakfast is also supported by the new research.

Participants were divided into three categories based on eating speed: fast (n = 22,070; 27.3% women; mean age, 46.6 years; 44.8% with obesity); normal (n = 33,455; 36.5% women; mean age, 48.1 years; 29.6% with obesity); or slow (n = 4,192; 44.4% women; mean age, 46.5 years; 21.5% with obesity). It also suggested that slow and normal eaters were more likely to have a smaller stomach circumference. The findings of the research were published on BMJ Open, tracked almost 60,000 people, and discovered that if you eat slowly, avoid snacks after dinner and don't eat within two hours before going to sleep, you can lose weight.

"Changes in eating habits can affect obesity, BMI, and waist circumference", the researchers concluded.

But, eating slowly may very well play a role in curbing obesity, said Dr. David Katz, director of the Yale-Griffin Prevention Research Center in Derby, Conn. "Interventions aimed at reducing eating speed may be effective in preventing obesity and lowering the associated health risks", the researchers added. Experts say that when we eat quickly, our bodies don't have time to register the hormonal changes that signal when we are full. However, skipping breakfast was not.

Limitations of the study included that eating speed and other behaviors were self-reported.

Previous research has linked eating quickly to impaired glucose tolerance and insulin resistance. It was published in the peer-reviewed journal BMJ Open, which is available to read free online. The results reveal that those who switched to eating more slowly between health checks, not snacking after dinner or eating dinner just before going to bed all showed signs of a reduction in their BMI. The slow eaters tended to be healthier and to have a healthier lifestyle than either the fast or normal speed eaters. If you are a quick eater, the following mindful tips around meal times can be useful: "focus on the food and not other activities such as TV or reading, eat with your less dominant hand, and try to chew each mouthful 30 times and focus on the flavours" she said.

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