Eating your meal too quickly can leave you with more than just a bad case of indigestion?it may also more than double your risk for diabetes, according to research recently presented at a medical conference in Italy.
Studies have shown that people who eat quickly are more likely to be overweight, and it is well known that weight is a risk factor for diabetes. But the researchers found that the increased diabetes risk associated with a fast eating speed was independent of a person?s weight. They?re not exactly sure why, but slowing down certainly has its perks: Aside from a possibly lower risk for diabetes, you?ll also be less likely to overeat (remember, it takes your brain about 20 minutes to register fullness.)
If you typically wolf down your food, your first question should be: why?
??Are you so hungry that you just can?t help but inhale your food? If so, reorganize your eating schedule so you don?t go into any meal or snack feeling ravenous (The Hunger Scale is a handy tool that can help determine when you should eat).
??If you?re simply pressed for time, try to carve out at least 30 minutes to sit and eat your meal. ?Recent studies show that eating a meal over 30 minutes instead of 5 minutes favors earlier satiety,? says Lina Radzeviciene, the study author. To set a reasonable eating pace, put your fork down between bites. (Other utensil tricks: Try eating with your non-dominant hand or use chopsticks.) Every few bites, take a sip of water. If it helps, set a timer on your watch or phone. Finally, focus on the food, and don?t get distracted?watching TV or talking on the phone while eating can cause you to eat more quickly.? And remember to enjoy?food should be pleasurable, so take the time to savor the flavors and textures of your meal.
How long does it typically take you to eat a meal?
Pin ItAbout Bob Greene, Best Life Founder
Bob is an exercise physiologist and certified personal trainer specializing in fitness, metabolism and weight loss and the driving force behind The Best Life. He holds a master?s degree from the University of Arizona and is a member of the American College of Sports Medicine and the American Council on Exercise. For 30 years, he has worked with clients and consulted on the design and management of fitness, spa, and sports medicine programs.
Bob has been working as a personal trainer to Oprah Winfrey for more than 15 years. He has since become a contributing editor for O, The Oprah magazine, and writes articles on health and fitness for Oprah.com. He is also the bestselling author of The Best Life Diet Cookbook, The Best Life Diet, The Best Life Diet Daily Journal, Bob Greene's Total Body Makeover, Get with the Program!, The Get with the Program! Daily Journal, The Get with the Program! Guide to Good Eating, Make the Connection and Keep the Connection.
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