Weight loss support with a spiritual element. I will keep you posted on my journey in the hopes that you will join me in becoming the person God wants you to be. Don't worry about being religious. Come as you are.




Monday, May 2, 2011

Ain't Nuthin' But a Hound Dog

Have you ever watched a hound eat? They gulp. It's gone. I am on a dog kick lately aren't I?


Q: I seem to eat faster than other people. Could that cause weight gain?
— Sarah Kowalski, Rancho Verde, California

A: It's very possible. Once we've started eating, there are two reasons we stop—either we're satisfied or we've run out of food. To achieve that satisfied sensation, several physiological reactions must take place. For example, hormones need to travel from the gut to the brain, providing feedback on how the eating process is coming along. And stretch receptors in the stomach must indicate that it's nearing capacity. But food takes a little time to reach the stomach, and the stretch receptors can be slow to react; eat too fast and the all-full signal could come too late to prevent you from overeating.

The risks of speedy dining were spelled out in a recent study published in the British Medical Journal: Japanese researchers queried nearly 3,300 people about their eating habits and discovered that those who reported eating quickly until they felt full were three times as likely to be overweight as slow eaters who stopped before they were full.

I find it interesting that this study was done in Japan, because in Okinawa, a place known for its healthy and long-lived populace, there is a saying—hara hachi bu—that loosely translates "Eat until 80 percent full." If you have a tough time slowing your pace at the dinner table (ideally, you should put down your fork between bites), try stopping before you feel full, as most Okinawans do. I can't guarantee the practice will work; however, you have nothing to lose but weight.

David L. Katz, MD, is director of the Yale-Griffin Prevention Research Center and president of the nonprofit Turn the Tide Foundation.

I eat too fast, how about you? How many times have I read to slow down, chew thoroughly (20 times per bite I think), don't put more food in your mouth until the previous bite is completely chewed and swallowed, drink between bites, put down the fork between bites, eat with the left hand (if right hand dominant and vice versa) - do you know of any more?

Gwen Shamblin over at Weigh Down Workshop had a segment that included talking about how we don't use utensils like we used to. Donuts, pizza, sandwiches, snacks of all kinds, etc. are usually eaten with the hands. What would be wrong with eating a piece of pizza with a fork? Even a sandwich could be eaten with a fork. It just seems like such a chore. I need to make a conscious effort at this until it becomes a habit and then it will be second nature.

I know of one suggestion - eat only while sitting down at the table. This includes snacks. It includes eating a handful of peanuts. I have also heard of a gal who was never alone when she ate anything. She was always under another set of eyes. Wow - that would clear up the binging now wouldn't it?

What can you do to slow down? Will you try any of the above suggestions? I will if you will.

2 comments:

  1. Chopsticks, maybe??!!
    Making rules like no eating in the car or only eating at the kitchen table work for me. I do limit what I can eat in the car - because it's not reasonable to never eat there (for me).
    Good post & good reminders. I do eat quickly, but I know that I can slow down - I just have to remember that!
    D

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  2. I guess you know about eating on a smaller plate, because dinner plates are now much larger than they used to be. Another "trick" I've read about is that eating on a dark-colored plate will cause satiation in an eater faster than a white/light plate will.

    I think these sorts of tips help.

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