A healthy diet is imperative for those embarking on a weight loss journey. But according to the experts, how you eat may be as important as what you eat.
Experts at The Slimming Clinic recommended that people who are struggling with their weight practise mindful eating, which may involve spending the first five minutes of each meal in silence.
Carrying excess weight can lead to a myriad of difficult health conditions. Indeed, the experts warned: “It is believed that over 25 per cent of UK adults are obese, and a further 37 per cent are overweight. Being obese places people more at risk of life-limiting conditions like Type 2 diabetes, cardiovascular disease, and numerous cancers.
But there are some lifestyle habits Britons can adopt that “can really help you lose weight”.
How you eat may be as important as what you eat
GETTY IMAGES
The Slimming Clinic said: “Based on the Buddhist concept of mindfulness, which is based on being fully aware of what is happening in and around you at the moment, mindful eating is quickly gaining in popularity.”
Dietitian Sarah Abdula advised: “Paying attention and being fully aware of what you’re eating and how you’re eating it can be an extremely important step in weight management.
“Instead of focusing solely on what you eat, pay attention to how you eat. Slow down, savour each bite, and listen to your body’s hunger and fullness cues.
“Mindful eating can help prevent overeating and promote healthier food choices.”
In addition to observing a nutritious diet, researchers at Harvard Medical School suggested that taking your time when eating can be beneficial on a weight loss journey.
They explained: “Digestion involves a complex series of hormonal signals between the gut and the nervous system, and it seems to take about 20 minutes for the brain to register satiety.
“If someone eats too quickly, satiety may occur after overeating instead of putting a stop to it.
“There’s also reason to believe that eating while we’re distracted by activities like driving or typing may slow down or stop digestion similar to how the ‘fight or flight’ response does.
“And if we’re not digesting well, we may be missing out on the full nutritive value of some of the food we’re consuming.”
The experts shared easy ways Britons can practice mindful eating. Even when dining with others, slimmers are encouraged to take five minutes at the start of their meal to be silent and “think about what it took to produce that meal, from the sun’s rays to the farmer to the grocer to the cook”.
LATEST DEVELOPMENTS
‘Slow down, savour each bite, and listen to your body’s hunger and fullness cues’
GETTY IMAGES
Additionally, rather than rushing your meals and not taking the time to enjoy them fully, set a timer for 20 minutes and eat during this full window.
Crucially, Britons struggling with overeating and weight gain should ensure they are actually hungry when they choose to eat.
Harvard Health experts said: “Before opening the fridge or cabinet, take a breath and ask yourself, ‘Am I really hungry?’. Do something else, like reading or going on a short walk.”
In other weight loss news, a nutritionist shared the three fruits to incorporate into your diet for a flatter tummy.
