Slow eating key to weight loss

Slow eating key to weight loss

Slow eating key to weight loss

A new study this morning suggests you should take your time eating as it could help you lose weight.

Further analysis found that slower eating speed, no sleep loss, not skipping breakfast regularly and not regularly eating dinner just before bed were all associated with a lower chance of obesity.

The study linked those simple changes to a smaller waist, and lower rates of obesity and overweight. Compared to fast eaters, the odds ratio for being obese was 0.58 for slow eaters and 0.71 for normal-speed eaters.

Referring to the study's methods, however, he warned that relying on the participants themselves to score whether they eat slowly or quickly was "considerably subjective" and may skew the data.

"Changes in eating habits can affect obesity, BMI, and waist circumference", the researchers concluded. They were led by Dr. Haruhisa Fukuda from the Department of Health Care Administration and Management at Kyushu University Graduate School of Medical Sciences in Fukuoka, Japan. He had no part in the study.

Slow eating is characteristic of a more mindful approach. "Most people could benefit from eliminating distractions like smartphones while eating and increasing their consciousness and awareness of the experience of eating and enjoying their food".

The study surveyed people in Japan with diabetes that did regular checkups between 2008 and 2013. The check-ups also included blood, urine and liver function tests. 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. However, skipping breakfast was not linked to obesity.

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The slow eaters tended to be healthier and to have a healthier lifestyle than either the fast or normal speed eaters. The findings for slow eaters were even more striking: those who said they ate slowly were 42 percent less likely to be obese. Now, a study in BMJ Open sheds some light onto which of those strategies actually work: Based on data from almost 60,000 people, three behaviors-eating slowly, cutting out after-dinner snacks and not eating within two hours of going to bed-were linked to lower obesity rates and smaller waistlines.

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

Some experts believe when people eat faster there's less time for the "I'm full" signal to reach the brain, increasing the risk of overeating. Waist circumference was found to be directly proportional to eating speed as well.

Eating slowly, eating breakfast, and not eating midnight snacks are not the only things that people need to do to lose weight though.

Obesity is associated with a higher risk of developing diabetes, cardiovascular disease and some forms of cancer.

"In many European countries, slow eating is a way of life", she said.

The researchers said their findings "indicate that weight loss can be supported through the reduction of eating speed". It was published in the peer-reviewed journal BMJ Open, which is available to read free online.

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