3 Easy Ways to Slim Down
By Sandy Schroeder
If you would love to drop a few pounds before summer arrives, there are some healthy habits that may help.
Research from Japan’s Kyushu University Graduate School weight loss studies spotted three daily habits that can make a difference in losing weight. The researchers studied 60,000 people with diabetes asking them about their eating, sleeping, smoking and drinking habits, according to EasyHealthOptions.com.
Here’s what they found that worked.
Slow down as you eat - Make dinner a time to dine and talk with friends and family as you savor each bite. Researchers found people who eat slowly are 42 percent less likely to be obese than those who eat quickly. When we slow down, the brain has a chance to notice that we are full and we tend to eat less. Also, nutritionists say just chewing everything to a watery consistency pre-digests the food and makes it easier to digest, helping our systems function better. Avoiding meals alone in front of the TV or computer helps, too. Make eating the sole focus to feel more satisfied and eat less.
Eat dinner early - Dine early to avoid eating a big meal too close to bedtime. Researchers say eating big meals late at night makes it harder to shed pounds and sometimes encourages problems such as acid reflux. Scientists found people who frequently ate within two hours of bedtime had a higher BMI, body mass index.
Stop snacking at night - This one is particularly tough for me because I stay up later and inevitably wind up with a snack, but the research says late night eaters usually have a higher BMI. Of course there are added calories, often fast food ones loaded with sodium and fats, and the system is less prepared to digest everything as it shuts down for sleep. Other studies have said allowing a longer time between the last evening meal and breakfast becomes a fasting period that encourages weight loss. If you have to have a snack at bedtime, keep it simple with crackers and low-fat cheese or apple slices.
The Japanese researchers also found drinking and smoking were linked to a higher BMI.
As we head into summer, we can make the most of fresh fruits and vegetables and continue to subtract fast food and junk food. We can also plan more suppers with friends and focus on healthy choices like black bean or fish tacos, grilled salmon or veggie lasagna and pizza. The more healthy habits we try the better our chances of dropping a size or two before summer.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Atlanta, Ga.