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Diabetics Who Lost Weight Owe It to These 3 Habits

Timothy Boyer Ph.D.'s picture
Eating slow is best for weight loss, study shows

Are you looking for easy habit changes that can lead to weight loss? Here is what one study found from thousands of diabetics who lost weight.


As of late, more focus on weight loss has centered on sustainability using mindfulness as the preferred method to adopt as well as turning your habit changes into small steps that can take you far on your weight loss journey.

This is especially poignant with the latest results of a new study that reveals what thousands of diabetics did to lose weight as opposed to thousands of other diabetics in comparison who had just the opposite habits.

According to a recent CBS News report, the diabetic weight loss study published in the journal BMJ Open, reveals that just three simple habits is what made a difference for nearly 60,000 Japanese patients with diabetes who were followed between 2008 and 2013 to analyze the effects of changes in lifestyle habits on changes in obesity.

Throughout the study, participants received multiple checkups that included BMI and waist circumference measurements, and documented reports on their lifestyle habits such as how they ate, their sleeping patterns, as well as whether they smoked or drank alcohol.

However, the most informative data gathered from the study participants was when they were asked to report the speed at which they ate--categorized as fast, normal, or slow by the researchers. According to the data, 22,070 people admitted they normally gobbled down their meals; more than 33,400 ate at a normal speed; and only about 4,190 were self-professed slow eaters.

Analysis of the data revealed that the diabetic study participants who were categorized as normal speed eaters were 29 percent less likely to be obese than those categorized as fast eaters.

Furthermore, those who were categorized as slow eaters turned out to be 42 percent less likely to be obese.

The speed at which meals were consumed were found to have a significantly greater effect on weight loss than other habits such as not snacking after dinner and avoiding eating 2 hours or more before going to bed--which are among the top recommended weight loss habits, but less so in this study.

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Surprising were the findings that the amount of sleep a person gets and having a habit of skipping breakfast did not show any marked effect toward weight loss.

So, what is it about how fast you eat that can make a difference between weight loss and weight gain? One possibility is the link between the stomach and the brain.

"When you tend to eat quickly, you may miss out on your body's cues for satiety, or fullness, and end up eating more. Those who naturally eat slowly may be attending to their body's cues for fullness, and eat a more appropriate portion during each eating occasion," says Nina Crowley, Ph.D., a registered dietitian nutritionist and health psychologist working at the Medical University of South Carolina in a quote attributed to CBS News.

Dr. Crowley advises those who are fast eaters that practicing mindful eating could make a difference for them and their weight management.

"Mindful eating can help you train yourself to identify your own cues for both hunger and fullness and connect with physical, psychological and environmental cues that affect food decisions," she said. "Most people could benefit from eliminating distractions like smartphones while eating and increasing their consciousness and awareness of the experience of eating and enjoying their food."

For more about diabetes and weight loss here is an informative article on how to Lose Weight and Your Diabetes with This New Study Discovery and Weight Loss Drink Advice.


CBS News "3 simple habits linked to weight loss"

BMJ Open Vol. 8, Issue 1, 2018 "Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data" Hurst Y, Fukuda H.

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