This common mealtime mistake is making you gain weight
When you go on a diet, the focus is usually on cutting down how much food you’re eating and ensuring what you do eat is healthy. But what happens when, after months of eating clean and exercising more, you aren’t losing any weight?
Well, according to a new study, it’s not just what’s on your plate but rather how you eat it that determines how your body responds.
Researchers from Japan’s Hiroshima University presented the results of their five-year study at an American Heart Association event, and their findings suggest it’s all about how fast (or rather, how slow) we eat.
They examined 1,000 middle-aged men and women, none of who had metabolic syndrome (i.e. heart disease, diabetes or stroke) and found that those who ate slowly were much less likely to develop the condition.
In fact, only 2.3 per cent of the slow eaters developed metabolic syndrome compared to 11.6 per cent of the fast eaters.
“When people eat fast they tend not to feel full and are more likely to overeat,” cardiologist and author of the study, Dr Takayuki Yamaji, explained. “Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance.”
So, how can you train yourself to eat slower? It takes a bit of time and patience, but if you follow these tips, you’ll notice the difference in no time.
1. Eat in a calm, quiet environment – When you eat while watching TV or reading the paper, you’re more inclined to eat faster since you’re so distracted. The more attention you pay to your food, the slower you’ll eat.
2. Put your knife and fork down – Between each bite, put your utensils down. Use this time to chew, breathe, and chat with whoever you’re eating with.
3. Count your bites – It sounds silly, but setting yourself a minimum number of chews before swallowing (start with around 20) will train your mind into giving yourself more time to eat.
4. Smaller servings – Eating big portions from large plates often makes us overeat. By using smaller portions on smaller plates, you’ll remind yourself to slow down and savour each bite.
5. Drink water – Gulp down some water between each bite. Not only will it slow you down, but adding liquid to your stomach will make you feel fuller and therefore less likely to eat too much.