Here’s a tip! Researchers reveal “the exact time” to eat food helps with weight loss and obesity prevention
Researchers Explain Why “Timing Your Meals” Can Help Reduce Weight Gain, Bloating, and Other Health Risks!
Rather than changing what you eat, scientists say small changes to the way you eat can make a big difference to your weight and health. While experts often focus on the types of foods you can eat to improve your health, the speed at which you eat is also important. Eating too quickly is risky. Experts suggest that if you’re the สมัคร ufabet กับเรา รับโบนัสทันที type of person who can eat breakfast, lunch or dinner in less than 20 to 30 minutes, you’re eating “too fast.”
“It takes about 20 minutes for the stomach to send hormonal signals to the brain that it’s full,” says Leslie Heinberg of the Cleveland Clinic’s Center for Behavioral Health. “So when people eat quickly, they can miss these signals, and it’s very easy to eat when they’re full.”
He further explained that people who eat fast tend to swallow more air than normal, which can lead to bloating or indigestion. Not chewing food properly can cause the digestive system to not work properly, which means not getting all the nutrients from the food you eat. In addition, food particles that are not chewed properly can also get stuck in the esophagus.
Some previous studies have suggested that fast eaters are at the highest risk of obesity, while the slowest eaters are the least likely to be obese. “If you eat while watching TV , people tend to eat until the commercials or the show are over,” Heinberg says, adding that people tend to ignore their bodies’ signals that they are full. “When we are doing something while we are eating, we eat less mindfully, and that often makes us eat more.”
She says that when people focus on eating, they tend to enjoy their meals more and eat less. Heinberg also says that speed at which people eat is often a deeply ingrained habit, but that it’s still possible to change. She suggests things like using your non-dominant hand to eat, trying utensils you might not normally use, like chopsticks, or taking a water break when your plate is partially empty.
If you’re a busy person, it’s inevitable that you’ll be eating lunch in between work meetings or snacking on the sidelines. But Sarah Berry, chief scientist at British nutrition company ZOE, says that whenever possible, “pay attention to how your food tastes and feels,” and that “if we’re not fully alert, we’ll eat faster and not notice how much we’re eating,” says Berry.
As Helen McCarthy, a clinical psychologist at the British Psychological Society, says, one of the easiest ways to do this is to increase the number of bites you take. “If you chew each bite a little longer, you’ll eat more slowly.” The types of food you eat can also have an effect, pointing out that processed or fast foods are much easier to eat, as they tend to have a softer texture. “It’s hard to eat vegetables and protein at the same pace as processed foods that require less chewing.”
McCarthy also said that some of her patients have reported unintended side effects when they start eating more slowly, citing one woman who ate a tube of chips every evening. When McCarthy told her to slow down and eat one chip at a time, her patient told her, “It was like putting a sticky chemical in your mouth, and she didn’t enjoy eating chips anymore.”