Meal time trick to beat menopausal weight gain

The Natural Beauty Show discuss menopause

We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info

People may not realise it but the speed at which they eat can have a big impact on their weight. But by slowing down food consumption people could find they can shed pounds and can maintain it – and this is said to be extremely beneficial for anyone going through menopause.

Experts at WebMD suggest using a teaspoon or chopsticks to encourage people to chew their food thoroughly.

They explained that slowing down eating will reduce the quantity of food eaten and will also promote higher levels of satiety.

But how does it work?

According to Healthline, both appetite and calorie intake are controlled by a hormone called ghrelin, which is suppressed by the gut after a person has eaten.

The gut also releases fullness hormones that tell the brain that the person has eaten, therefore reducing appetite, making them feel full and stopping them from eating anymore.

This process takes about 20 minutes, so eating slower gives the brain the time it needs to receive these signals.

If a person eats faster, it can often lead to overeating, as there isn’t enough time for the brain to process those signals.

A study of 17 healthy people with normal weight, ate 10.5 ounces (300 grams) of ice cream on two occasions.

The first time they consumed the ice cream within five minutes and during the second time, they took 30 minutes to eat it.

The subjects reported fullness levels increased significantly more after eating the ice cream slowly.

Eating slower and increasing the levels of gut hormones responsible for feeling full can help reduce calorie intake, which will eventually lead to weight loss.

And it’s an easy way to do so that will make a “big difference”.

Registered dietician and co-founder of Culina Health, Vanessa Rissetto, suggested people should be more mindful about why they’re eating.

“Are you eating because you’re actually hungry, or it because you’re bored, stressed, or tired?” she said.

“Are you feeding into that habit loop where a sugary item makes you feel good, so you just grab one because you’re on autopilot?

“Understanding why you’re eating makes a big difference,” she explained, noting slowing down and enjoying the food will help.

“With that much awareness, it can lead to healthier eating habits without feeling deprived along the way,” Vanessa added.

One study found that eating slower is a “big component” when it comes to helping weight loss and to avoid the number on the scales creeping up.

A Japanese experiment found that slow eaters were “significantly skinnier” compared to faster eaters”.

The subjects who consumed food slower were also 42 percent less likely to suffer from obesity than faster eaters.

Source: Read Full Article