Did you know that how you eat determines your overall health, including how fast you get your weight loss results…
Or, attain better blood sugar levels?
To accelerate your progress in actualizing your goals in many health areas…you’ll have to change how you eat, but not necessarily what you eat!
See, by being a bit more mindful about how you eat can have a tremendous impact on weight management, digestive health, glycemic control, and overall health…
And you don‘t have to do more than following the 3 tips below:
- Slow Down–Japanese researchers studied almost 60,000 participants and found that the faster someone eats, the more likely it is that they will be overweight.
In fact, those who ate the fastest were 42% more likely to be obese than those who ate at a slow speed.
One reason for this is that eating slowly can enhance satiety, increase fullness, decrease hunger, and reduce food intake, whereas faster eating typically leads to overeating.
As an added bonus, slowing down and eating attentively enhances your digestion by initiating the “rest and digest” reflexes, and increasing stomach acid and enzyme production.
- Chew Your Food–one way to slow down is to chew your food–40 times to be precise.
Research shows that chewing each bite 40 times increases feelings of fullness and suppresses appetite to a greater extent than when the same food is chewed 10 or 25 times.
As an added benefit, chewing each bite 40 times also increases levels of a hormone called GLP-1, which not only suppresses hunger, but also helps control blood sugar.
Not only that, chewing is essential for optimal digestion. Certain enzymes start breaking down food in the mouth, and chewing triggers the rest of the digestive process…
Not to mention helping the muscles of the digestive tract work effectively, and signaling the pancreas to release digestive enzymes.
- HARA HACHI BU–this is a Confucian-inspired mantra that simply means to stop eating when you feel 80% full.
This cultural practice of calorie restriction and mindful eating is part of the reason that Okinawa has a higher percentage of centenarians (100-year-olds) than anywhere else in the world…
And while slowing down can help you tune into your body’s fullness cues, you can also try using smaller plates and bowls to help you cut back on portion sizes.
Follow the foregoing eating tips religiously for better health results.
Spread the good word relentlessly.
Thanking you for your patronage…
Stay tuned for more.