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March 12, 2013
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In Today's Issue
- 1 Quick Technique To Burn More Fat
- Take Smaller Bites While Watching TV
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Take Smaller Bites While Watching TV
Dear Reader,
The time we spend sitting in front of the TV... snacking... gets much of the blame for the worrisome rates of obesity in the U.S. and elsewhere. Research has shown that all of us eat more when we're distracted by TV or another pastime than if we were paying close attention to what went in our mouths. Now a new study appearing in PLoS ONE has found a simple way to slow down how much we take in... taking smaller bites.
Dieters the world over have heard all about portion control, and how important it is to be aware of the amount of food you're eating as a meal or snack. The trouble is that most food packages include more than a single serving, so you'll need to check the label for the serving size you should be eating. Often you'll find that the size portion you've always used has you taking in more calories, and more servings, than you realize.
The Dutch research involved giving 53 healthy subjects a meal of soup to eat as they watched a 15 minute animated movie, and then again without being distracted. There were three groups of participants in all, two ate pre-measured amounts of soup that were either small (5 g) or large (15 g), while another group was able to take whatever size sip of the soup they wanted. Sips were administered via pump and there were no visual clues about how much soup was eaten. The study subjects could eat as much as they wanted, and were asked afterward to estimate how much they ate.
For all three subject groups, the distraction of watching the movie led to an increase in the amount of soup eaten. Those who were eating the small sips consumed almost 30% less than the other groups - supporting the idea that small bites help you eat less. The interesting thing is that those who took bigger sips of the soup thought they ate far less of the soup then they did according to the research team, led by Dieuwerke Bolhuis from Wageningen University.
Continues below...
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Take Smaller Bites While Watching TV Continued...
It does makes sense that taking smaller bites could counter the effects of distracted eating according to registered dietitian Rebecca Solomon who didn't take part in the research. She points out that it takes about 20 minutes for a sensation of satiety (fullness) to kick in, and when people eat quickly they tend to overeat, because we eat past the point where we are at an appropriate level of fullness.
What's more, taking smaller bites causes a meal/snack to take more time to eat, and this cuts the amount of food you end up eating during that first 20 minutes, when the body hasn't yet registered the feeling of being full.
Other experts agree that taking small bites in order to lose weight may now have found more evidence to support it. If you're trying to lose weight, it's smart to try and avoid inhaling large gulps or huge bites; instead try to focus your attention on what you're eating, enjoy the taste and texture while also paying close attention to the signals your body sends out so that you'll recognize when you're full.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.com/eat-too-much-while-watching-tv-try-taking-smaller-bites/4-a-517255
National Institute of Diabetes and Digestive and Kidney Diseases info on portions:
http://win.niddk.nih.gov/publications/just_enough.htm
Study abstract, PLoS ONE, January 23, 2013:
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0053288
LinkedIn for Dieuwerke Bolhuis, post doctoral fellow at Wageningen University:
http://www.linkedin.com/pub/dieuwerke-bolhuis/26/a51/32b
Rebecca Solomon, M.S., R.D., nutrition coordinator, Mount Sinai Medical Center:
http://www.linkedin.com/in/rebeccasolomon
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