beating sugar addiction
  • About
  • GET HELP
    • Private Coaching
    • Beating Sugar Online Course
    • Meal Plan Subscription
    • Food For Thought
  • Resources
    • Books
    • Free Stuff
  • FAQs
  • Blog
  • Media
    • Dan DeFigio In The Media
    • Book Dan
  • Contact Us
Menu
  • About
  • GET HELP
    • Private Coaching
    • Beating Sugar Online Course
    • Meal Plan Subscription
    • Food For Thought
  • Resources
    • Books
    • Free Stuff
  • FAQs
  • Blog
  • Media
    • Dan DeFigio In The Media
    • Book Dan
  • Contact Us
  • Home
  • Behavior and Mindfulness
  • Easiest Way To Lose Weight

Behavior and Mindfulness

Easiest Way To Lose Weight

easiest way to lose weightIt might be a surprise to you, but one of the easiest ways lose weight is to eat slower and to chew more thoroughly! Overweight and obese people tend to eat faster than leaner people. A recent report in the American Journal of Clinical Nutrition has analyzed 22 experiments on the effect of eating speed and calorie intake. Overall the studies found that people consume significantly less food when they eat more slowly. In addition, slower eaters felt satisfied with less food, showing no more reports of being hungry a few hours afterward.

I can think of several explanations for this:

  1. Slow eating allows the satiety hormones (like leptin and insulin) adequate time to signal the brain that you’ve had enough to eat. This generally takes about 20 minutes.
  2. Eating more slowly increases the “oral sensory experience.” You can be more aware of tastes, smells, and textures of food when you’re not wolfing down your dinner.
  3. Taking smaller bites and chewing more thoroughly may signal the brain that you’ve eaten enough. Apparently we need about 40 bites or 400 chews for our brains to say “OK, you’ve had enough to eat now.”

Weight loss depends not only on choosing healthy, low-sugar foods and eating reasonable portions. It also depends on how you eat them. Eating slowly, chewing thoroughly, and enjoying the sensations of the food help tell your brain that you’ve had enough. Recommended reading: Mindless Eating, by Brian Wansink.

  • Share:
administrator

You may also like

Easy Ways To Avoid Mindless Calories

  • August 19, 2020
  • by dandefigio
  • in Behavior and Mindfulness
Mindless eating means eating when you’re not thinking about what you’re doing. It’s plowing through a bag of snacks...
Ways To Eat Less Sugar
January 15, 2020
Sugar Cravings – A Lose/Lose Situation?
November 7, 2019
How To Get Rid Of Sugar Cravings
October 15, 2019

Recent Posts

helping you with sugar addiction
Helping You With Sugar Addiction and Stress Eating
06Jan,2021
all-or-nothing thinking
How All-Or-Nothing Thinking Destroys You
01Sep,2020
Easy Ways To Avoid Mindless Calories
19Aug,2020
can probiotics help you lose weight?
Can Probiotics Help You Lose Weight?
08Aug,2020
Ways To Eat Less Sugar
15Jan,2020
5 Steps To Overcome Sugar Addiction
19Dec,2019

CONNECT WITH DAN

  • 1-615-395-2500
  • dan.defigio@beatingsugaraddiction.com
  • Dan DeFigio is available for interviews for podcasts, magazine articles, blog interviews, television, and radio appearances

SOCIAL MEDIA LINKS

Facebook
Twitter
Youtube
Linkedin
  • FREQUENTLY ASKED QUESTIONS
  • Who are you again?
  • What can you do for me?
  • Where can I get your books?
  • Where can I watch your videos?
  • What kind of diet do you suggest?
  • Should I eat fruit?

©2021 Dan DeFigio. All Rights Reserved

Privacy Policy

As an Amazon Associate I earn from qualifying purchases.