Three Eating Habits That Could Help You Lose Weight

Eating slowly

Inhale your dinner? Yeah you might want to take it easy as according to a new study slow eating could be the secret to losing weight. During those appointments, people were asked about their eating and sleeping habits, including how fast they typically ate and whether they regularly skipped breakfast, snacked after dinner or ate before bed.

The claims data included information on the dates of consultations and treatments, while the check-ups included measurements of weight and waist circumference, and the results of tests for blood chemistry, urine, and liver function. Research involving almost 60,000 Japanese people showed a link between eating slower or faster, and losing or gaining weight.

At the start of the study, 22,070 people routinely wolfed down their food, 33,455 ate at a normal speed, and 4,192 classed themselves as slow eaters. Researchers found out that the people that ate at a normal speed were less likely to be obese compared to the fast eaters.

At the end of the six years, the slowest eaters were the least likely to be rated obese as defined by their BMIs, while those who reduced their eating speed also reduced their weight (their BMIs dropped, and their waist circumferences shrank).

A recent study published in The Lancet medical journal reported that nearly a third of Irish children are now overweight and the country ranks 58th out of 200 countries for its proportion of overweight youths.

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In addition, getting a good night's sleep, eating dinner earlier and not skipping breakfast were all linked to a lower chance of obesity.

They also had their body mass index (BMI) calculated, their waist size measured, and were categorised as obese or not obese. "Intervening to reduce how fast one eats can be effective in preventing obesity", they said. Those who said they eat slowly fared even better. People who made a decision to eat slower to lose weight, started losing weight during the study.

The participants had regular check-ups from 2008 to 2013.

Leah Cahill, an assistant professor at Dalhousie University in Halifax who researches eating but was not involved in the study, says the results are empowering. Among those who reported eating at "normal" (56%) or "fast" (37%) paces, being overweight was more prevalent at 36.5% and 44.4%, respectively. "The quicker you eat, the less time the signals have to get to your brain". Tam Fry, of the National Obesity Forum, said: "Eating more slowly means we tend..." 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 suggested.

Katarina Kos, an obesity researcher at Exeter Medical School, also commented on the study, stating that similar research needs to be conducted among non-diabetics in order to eliminate the effect of diabetes medication on weight loss or gain.

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