Want A Simple Way To Lose Weight- Eat Slowly!
Over my many years of studies in both traditional Easter medicine and traditional Japanese martial arts, the idea of eating your food slowly has been a recurring theme for weight control and optimal health. I think everyone is familiar with how often children are admonished to chew their foods slowly, and now thanks to recent research we know that this age old health tip does indeed have merit.
In a study published in The Journal of Clinical Endocrinology & Metabolism, seventeen healthy male adult volunteers were observed to see whether eating the same meal at different speeds would bring about any differences in hormonal response. For the study, volunteers were given a serving of ice cream and made to eat the same amount at different speeds. Blood samples were taken to measure both insulin and gut hormones and what they found was that the volunteers released more hormones that made them feel full when they ate the ice cream in 30 minutes as opposed to five minutes. The two particular hormones released glucagon-like peptide-1 and peptide YY are key components to signaling feelings of perceived satiety and fullness and thus leads to eating less.
Several Studies Confirm That Eating Slowly Decreases Caloric Intake & Risk Of Being Overweight
Several other studies back this claim, including a very large scale survey published in the British Medical Journal. For this survey 3287 adults (1122 men, 2165 women) ages ranging from 3 to 69 years old participated in reports on cardiovascular risk from 2003 to 2006. The results found that those who self reported consuming their foods quickly and eating until they were full had three times the likelihood of being overweight when compared with others that ate at slower paces. Another randomized study of 30 women published in the American Dietetic Association found that participants reported greater feelings of satisfaction and consumed less calories when they ate at a slower pace compared to when they ate quickly.
Our Fast Food Mentality May Be Doing Us More Harm Than We Know
The ancient wisdom of eating slowly and enjoying your foods can indeed help you eat less and thus should be considered a simple and effective method of weight control but it also raises some questions about common practices that might be contributing factors to our obesity epidemic. Given the ever increasing numbers of children that are overweight in the United States and the small alotment of time given to children for lunch breaks in public schools one cannot help but wonder just detrimental this practice is to the health of our children. For adults the idea of eating on the run and for that matter the whole idea of fast food and rapid eating may be more of a problem than we think. So eat slowly and enjoy your meals!
Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.