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How to slow down and lose weight Avoid extreme hunger.. It’s hard to eat slowly when you’re very hungry. To prevent extreme hunger, keep some healthy Chew more.. Count how many times you normally chew a bite of food, then double that. TUESDAY, Feb. 13, 2018 (HealthDay News)—Instead of gulping your food, try eating more slowly. It may help you drop those unwanted pounds, a new study by Japanese researchers suggests.

Also helpful: Avoiding after-dinner snacks and eating anything in. In order to eat slowly, you actually need to chew your food several times before swallowing it. This can help you reduce calorie intake and lose weight. In fact, several studies have found that people with weight problems tend to chew their food less than normal-weight people do. Bite counting is a popular way to chew more slowly, and it’s even purported to help you lose weight.

According to Time, “Some preliminary research has found that chewing until “no lumps remain” increases the number of calories the body burns during digestion: about 10 extra calories for a 300-calorie meal.”. Chewing your food well and eating it slowly can have several benefits. Chewing helps to break down the food in the mouth itself. This is where the first step of digestion takes place, where the. Faster eating speed was also linked to a higher risk of weight gain, greater waist circumference and a more adverse blood lipid profile.

The Japanese findings support previous short-term laboratory studies – that quick eaters feel less full at the end of a meal and, therefore, are more likely to overeat later. The belief that eating slowly will help you lose weight has been around for so long that it’s taken as gospel without much consideration as to the science behind it. Dieters are advised to slow. Surely going on calorie restricted diets can help you lose weight quickly. But when this is done for a long time, it can make you feel low on energy and slow down your metabolic rate.

This in turn. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase. But it does confirm that losing weight at the recommended 1-2 pounds per week is the best option for your overall health. The study also found that whether you lose weight quickly or slowly doesn’t have a significant impact on your ability to keep it off.

List of related literature:

Eating slowly can help with weight loss.

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

If the gradual method doesn’t work, you probably have a food addict on your hands, and more drastic measures will be necessary.

“Dr. Pitcairn's New Complete Guide to Natural Health for Dogs and Cats” by Richard H. Pitcairn, Susan Hubble Pitcairn
from Dr. Pitcairn’s New Complete Guide to Natural Health for Dogs and Cats
by Richard H. Pitcairn, Susan Hubble Pitcairn
Rodale Books, 2005

This is another appetite management method that is most effective when you eat most of your meals at home.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

“Easy does it”—use moderation at all meals.

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

After fasting for that long, you gradually work your way back to eating solid food—first with fruit, then vegetables, then soups and soft foods.

“Sistah Vegan: Black Female Vegans Speak on Food, Identity, Health, and Society” by A. Breeze Harper
from Sistah Vegan: Black Female Vegans Speak on Food, Identity, Health, and Society
by A. Breeze Harper
Lantern Books, 2010

This eating pattern is associated with a strong reduction in chronic diseases, especially heart disease and type 2 diabetes, and has been extremely successful for weight loss.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

To prevent this, it is better to aim to lose weight slowly eating a healthy diet that, once you reach the target weight, you can maintain with only a slight adjustment.

“Manage Your Mind” by Gillian (Associate Butler, Associate Oxford Cognitive Therapy Centre UK), Gillian Butler, Tony Hope, Nick (Consultant Clinical Psychologist Grey, Consultant Clinical Psychologist Sussex Partnership NHS Foundation Trust), Nick Grey, Tony (Emeritus Professor of Medical Ethics and Fellow Hope, Emeritus Professor of Medical Ethics and Fellow St Cross College University of Oxford UK)
from Manage Your Mind
by Gillian (Associate Butler, Associate Oxford Cognitive Therapy Centre UK), Gillian Butler, et. al.
Oxford University Press, 2018

Other approaches involve eating only during a limited number of hours daily and maintaining at least 16 hours per day without any food intake.

“Williams Textbook of Endocrinology E-Book” by Shlomo Melmed, Ronald Koenig, Clifford Rosen, Richard Auchus, Allison Goldfine
from Williams Textbook of Endocrinology E-Book
by Shlomo Melmed, Ronald Koenig, et. al.
Elsevier Health Sciences, 2019

Because eating slowly helps you eat less without feeling in the slightest way deprived, it is one of the secrets of pleasurable weight loss.

“Pleasurable Weight Loss: The Secrets to Feeling Great, Losing Weight, and Loving Your Life Today” by Jena la Flamme, Mama Gena
from Pleasurable Weight Loss: The Secrets to Feeling Great, Losing Weight, and Loving Your Life Today
by Jena la Flamme, Mama Gena
Sounds True, 2015

Fresh salads (without dressing), homemade vegetable soups (no fat) and cooked vegetables may then be included in the diet, always starting with a little of everything new and building up gradually.

“God's Chosen Fast: A Spiritual and Practical Guide to Fasting” by Arthur Wallis
from God’s Chosen Fast: A Spiritual and Practical Guide to Fasting
by Arthur Wallis
CLC Publications, 2011

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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