Two Common Eating Habits That Can Really Pile on Pounds

“If we eat foods that offer less energy, we will use less energy and still be able to eat those satisfying portions,” Cunningham said.

It can be foods rich in water, such as fruits and vegetables, said study co-author Barbara Rolls, a professor in the Department of Nutritional Sciences at Penn State’s College of Health and Human Development.

While slowing down feeding may be an option to reduce overeating, it’s difficult to do, Rolls said, and some evidence suggests that speeding is a genetic behavior.

“I think it’s clear that if people could be more mindful, slow down and be careful, it might help them eat less. But it’s like anything about weight management, it’s hard to do. get people to do it, ”Rolls said. mentionned.

In his lab, they sometimes change the caloric density of foods, reducing it by 30% without anyone noticing, Rolls said. To do this, they mix more vegetables, use more herbs and spices and a little less fat, while maintaining high palatability. People can also make these small changes at home.

The research will be showcased this week at the American Society for Nutrition’s virtual annual meeting. Results presented at medical meetings are considered preliminary until published in a peer-reviewed journal. The research was funded by Jenny Craig, Inc., and the US National Institutes of Diabetes and Digestive and Kidney Diseases.

“Honestly, I’m not surprised,” said Dana Hunnes, an assistant assistant professor at the Fielding School of Public Health at UCLA, who was not involved in the study. “There has been data over the years that has indicated that as portion sizes increase, people also tend to eat more.”

It can take about 15 to 20 minutes for your body to recognize that you’re full and begin the digestion process, Hunnes said.

“It was interesting that they came to the conclusion that faster eating and bigger bites were also linked to eating more, but again, that doesn’t really surprise me as I think it is. is pretty well known that when people eat faster it takes longer to get full., and therefore you tend to eat more bites then bigger bites, bite after bite has more calories ” , she said.

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