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September 5, 2012
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Cutting Up Food Might Help You Lose Weight
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Cutting Up Food Might Help You Lose Weight
Dear Reader,
Here's a unique idea for weight loss. If you're trying to cut how many calories you take in, you might start by cutting up the food you eat according to an Arizona State University study presented in Zurich as part of the international conference for the Society for the Study of Ingestive Behavior. This isn't the first time researchers have looked at the link between the way a food is presented and how much we choose to eat.
In fact, in 2005 a Cornell University team conducted an experiment where subjects ate from soup bowls that were constantly refilled as they ate, though they didn't know it. The subjects eating from the refilling bowls ate 73% more than those eating from regular bowls. In 2004 a University of Pennsylvania team found that making a sandwich bigger caused subjects to eat more - regardless of how hungry they were or how satisfied they might be.
For the current study, the ASU team gave 301 hungry study subjects (college students) a bagel either served whole or cut into four separate pieces. Twenty minutes later both groups were offered a free lunch. While the students in both groups ate the same amount of the bagel, the group that had it served cut into four piece ate almost 25% less of the free lunch than those who ate the bagel whole.
This held true for animals as well as people. As part of the same experiment, the team gave rats a choice of a single large pellet or 30 small pellets when they completed a maze. The rats ran faster and more often for the small pellets.
Continues below...
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Cutting Up Food Might Help You Lose Weight Continued...
It appears that cutting foods into smaller pieces may be helpful to those trying
to lose weight. It can make the meal more satisfying, and maintain control over
portion size too by tricking the mind into thinking you've having more portions.
This is just one way that the brain can have control over what we eat.
After all, we do take bigger sips, and drink more when a drink comes in a large
container. We eat more when food is presented on a larger plate.
The technique, according to Marjorie Nolan a registered dietitian, as well as
spokesperson for the Academy of Nutrition and Dietetics, is a smart approach...
sensible. If you're taking more bites, it takes longer to eat, and your hunger
hormones have time to catch up. It's been proven that it takes 20 minutes for
your brain to recognize the fact that you're full, so take time to enjoy your
food. This and the effort you're making increases mindfulness. By the time you
finish you'll end up eating less.
Here are some other smart suggestions to slow down your eating, beyond cutting
servings into smaller portions, that you might try.
·
Put down your fork/spoon between every bite.
·
Drink water during a meal, maybe after each mouthful as another way to slow things
down during the meal.
·
Set a timer for 20 minutes try to still be eating when it goes off.
·
Chew bigger bites longer and really enjoy the taste and texture of the food.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://abcnews.go.com/Health/lose-weight-cutting-food/story?id=16749689#.UDTma0LC_ON
News story in Healthy SELF, July 12, 2012:
http://shine.yahoo.com/healthy-living/lose-weight-cutting-food-195300891.html
Marjorie Nolan, registered dietitian:
http://marjorienolanrd.com/marjorie-nolan/
Society for the Study of Ingestive Behavior:
http://www.psychologicalscience.org/index.php/publications/
observer/announcements/2012-society-for-the-study-of-ingestive-behavior-meeting.html
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