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Eating slowly may encourage weight loss in type 2 diabetes with obesity

14 February 2018

According to the study, slowing down the speed at which you eat, along with cutting out after dinner snacks and not eating within two hours of going to sleep may all help to shed the pounds. Researchers in Japan found that people who said they ate slowly or at normal speed were less likely to be obese at the end of a 6-year study, than those who said they ate quickly.

The findings of the study showed that slow eaters tend to be healthier and possess a healthier lifestyle compared to those who eat at either a fast or normal speed.

And although absolute reductions in waist circumference-an indicator of a potentially harmful midriff bulge-were small, they were greater among the slow and normal speed eaters.

'It takes fast eaters longer to feel full simply because they don't allow time for the gut hormones to tell the brain to stop eating.

Slow and steady wins the race, especially when it comes to eating. At the beginning of the study, 22,070 people indulged in speed eating; 33,455 people had a normal eating speed; and 4192 ate slowly. Now, a study in BMJ Open sheds some light onto which of those strategies actually work: Based on data from almost 60,000 people, three behaviors-eating slowly, cutting out after-dinner snacks and not eating within two hours of going to bed-were linked to lower obesity rates and smaller waistlines.

This study could not, however, prove that eating speed causes or prevents obesity, only that it appears to be associated, the researchers noted.

They also say that eating dinner more than 2 hours before sleeping, not snacking after dinner and always having breakfast may also help weight loss. "The control of eating speed may therefore be a possible means of regulating body weight and preventing obesity, which in turn reduces the risk of developing non-communicable diseases".

Skipping breakfast did not seem to have any effect.

Are you a speed eater or a leisurely diner? But he stressed that it was "highly subjective" to ask people how quickly they ate.

Previous research has linked eating quickly to impaired glucose tolerance and insulin resistance. Healthy eating and physical activity were encouraged in the 12-month intervention, including a daily additional 30-minute school time physical activity opportunity and termly school-led family healthy cooking skills workshops. In the case of the fast eater, the signal may only arrive in the brain after the person has already consumed too much food. It was published in the peer-reviewed journal BMJ Open, which is available to read free online.

Whatever the reason, it's likely you'll lower your weight if you train yourself to eat slower.

The results correspond with other studies, which suggest that some people who tend to eat at a faster pace will gain more weigh and gain weigh over time. Compared with the fast eaters, the slow eaters and normal eaters had lower odds for obesity (P .001 for both).

Eating slowly may encourage weight loss in type 2 diabetes with obesity