When it comes to your weight loss regime, you would rather try everything than nothing at all. In our mad dash to get rid of the stubborn fat reserves sitting proudly on our body, we forget some of the basic steps to follow. One such step in the right direction to pound shedding is eating slowly.
According to the study presented to the American Heart Association’s Scientific Sessions 2017, consuming your meals slowly will help to keep the extra inches away from your belly. It also helps to keep metabolic syndrome at bay. Metabolic syndrome is a combination of conditions that amp up a person’s risk of diabetes, heart disease, and stroke.
Some common risk factors of this syndrome include a large waistline, a shooting blood pressure, blood sugar level kissing the zenith, high triglycerides level in the blood, and declining levels of good cholesterol and HDL. Any three of these signs in a person confirms metabolic syndrome.
The study is conducted by Japanese experts but they are of the view that the results apply to the American population too. Dr. Takayuki Yamaji, the study author, and cardiologist at Hiroshima University in Japan commented, “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome… When people eat fast they tend not to feel full and are more likely to overeat. Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance.”
This study had a sample 1000 plus people who did not have metabolic syndrome in 2008. These people were divided into three groups of slow eaters, people exhibiting normal speeds of consuming food, and fast eaters. After the lapse of five years, the group that ate at the speed of Taz, the fast eaters, showed a higher risk of developing metabolic syndrome than others.
The fast-paced eating practice contributed to more weight gain, a larger waistline, and higher blood sugar. Therefore, the group of fast eaters demonstrated greater changes of over-weight and metabolic syndrome.
The main reasoning behind this phenomenon is that it takes 20 minutes traveling time for the signals of a full tummy to reach from the stomach to your brain. During this time, the eating speed can do a lot. If you are eating quickly during that time, you will be consuming more in comparison to someone who is slowly devouring his food.
So the next time you sit at your dinner table, try to add some speed bumps to your munching mouth so that you are able to lower the pace of your eating. This will help to improve your health and also prevent fats from invading your toned body.
Some of the ways to take your eating speed down include turning off the television or maintaining a safe distance from gadgets, putting your fork down in between bites, and focusing on the taste. When you keep your mind off the gadgets, you will be able to pay close attention to what you are eating. Otherwise, you end up mindlessly gobbling down more bites than you intended.
Likewise, when you put your fork down in between bites, you end up taking time in chewing food properly. Such a trick, therefore, helps to cut down your eating speed. Lastly, when you actually appreciate what you are eating, you will be paying heed to the taste rather than hurried eating of your meal.
As a guide, a registered dietician, Bonnie Taub-Dix marks 15-20 minutes as the basic time to consume your meal. Once you set the time frame, you will be able to control your eating speed and with it the risk of metabolic syndrome and obesity.