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October 18, 2013
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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- Why Eating In Front Of The TV Is Bad For You
- The Healthy Back Institute's Back Pain Relief Journal
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"? Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle. BUT, if you make the wrong choices… well, you know how that ends. Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days. click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
Why Eating In Front Of The TV Is Bad For You
Dear Reader,
Eating in front of the TV could be considered a sort of national pastime, but we've got some bad news to share, especially if you're trying to manage your weight. Watching TV while eating not only has you consuming more calories at the time, it also makes it hard to recall what, or how much, you've eaten. Distracted eating (while watching TV, reading, playing games) also has you consuming even more calories later in the day, again without even realizing it according to a recent review of earlier studies by British scientists.
Hunger isn't the only thing that impacts what we eat each day. Attention and memory also play their part. It takes about 20 minutes for the brain to start sending out the "I'm full" signals that turn off your appetite. If you're distracted, not paying attention, not mindful of what's going into your mouth, you can easily miss the signal and take in more calories than you realize. Without remembering what, or how much, you've eaten; you're more likely to eat again sooner.
Lead author Dr. Eric Robinson of the University of Liverpool says that some work has shown the impact of distracted eating, but the evidence has only now been put together with the current analysis. To conduct the work, the experts searched the scientific literature to find 24 projects that were conducted between 1997 and 2007 that met the criteria involving an experimenter who actively manipulated subjects' attention, memory and awareness of eating.
For the project, appearing in the American Journal of Clinical Nutrition, eating patterns were put in broad categories such as "attentive" or "distracted". Distracted eaters don't pay a lot of attention to food and are not as aware of the amount they've eaten. All the studies were tightly controlled and monitored, but each used different way of manipulating the subjects' attention and awareness. In one study the participants watched TV while eating, though in another they snacked on pistachio nuts where the shells were immediately removed from view.
Continues below...
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Why Eating In Front Of The TV Is Bad For You Continued...
Though it might seem that decision about what and when to eat are easy, they are very complicated and easy to disrupt. The analysis suggests statistically significant differences between those who ate attentively and those who ate while distracted. On average, distracted eating upped the calories consumed by almost 10%. It also increased the amount that person ate at a later meal by another 25%.
Enhancing memories of what was eaten at an earlier meal cut the amount eaten at a subsequent meal by almost 10%.
Further, enhancing awareness of the food being eaten at the present meal didn't change how people ate at that meal. Still, attentive eating could be made a part of weight loss programs as an alternative to calorie counting. Slowing down, savoring each bite is more likely to control how much you eat at a meal.
Mindful eating is part of a broader approach to living known as mindfulness. It means being fully aware of what's happening within and all around you at the current moment. You can be mindful anytime, including while you're eating. Notice the colors, smells, flavors and textures of what you eat. Get rid of the distractions like the TV or reading, reviewing emails or surfing the web.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html#ixzz2doplxY8N
Study abstract, April 2013, American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/97/4/728.abstract
Harvard Health Publications, 03.29.13, distracted earing adds to weight gain:
http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
Psychology Today info on mindfulness:
http://www.psychologytoday.com/basics/mindfulness
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