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Lose Weight with the 20:20:20:20 Rule


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While you’re on a diet rich in fruits and vegetables and low in refined carbohydrates and saturated fats, how you eat can be just as important as what’s in it.

Here, nutrition experts have previously said that eating too quickly can cause annoying flatulence.

Researchers at the Universities of Roehampton and Bristol have linked higher eating rates to higher BMI in both adults and children.

Nutrition expert Dr. Michael Mosley noted that “mindless” eating, such as in front of the TV, can increase snacking cravings. Slow eating can reduce food cravings and promote weight loss, he says.

Body Retreat co-founder Jules Abanati said eating too fast can sabotage weight loss because it affects leptin production. This is the hormone that transmits the feeling of satiety to your brain.

“If you sit down to eat healthy food but eat it within two minutes, you may end up back in the fridge because you don’t feel full,” he explained, since leptin isn’t released until 15 or 20 years of age. minutes after eating.

Nicola Ludlam-Rein, a registered dietitian and spokeswoman for the British Dietetic Association (BDA), told the British newspaper The Telegraph that if you feel uncomfortable shortly after eating, suffer from bloating or gas, or crave more after you finished a good meal, you may have to slow down the speed of eating. And the magic number for that is 20.

She explained: “For those who have undergone bariatric surgery, we use the 20:20:20:20 rule: a 20p piece (about 30g), chew 20 times, take a 20-second break between bites and spend 20 minutes doing it. to eat.”

She noted that even if you have not undergone weight loss surgery, you can eat more pieces, but you still have to spend 20 minutes eating, and each piece needs to be chewed more.

There are several other ways you can slow down your meal right away, such as setting a timer when you eat your food to get an idea of ​​how long it will take you to eat it.

Then try to get rid of distractions like TV or phone and eat at the table instead of on the couch.

What methods can I try to get rid of fat?

Eating longer is just one way to safely lose weight and improve overall health.

And last June, the American Heart Association released The Essential Eight of Life, a checklist containing eight lifestyle recommendations for improving and maintaining heart health.

And a study by Ohio State University researchers found that adults who followed these guidelines were able to successfully lose weight.

The “Eight Key” lifestyle recommendations for a healthy body include avoiding tobacco products, being physically active, eating healthy, getting enough sleep, controlling weight, and controlling blood pressure, glucose, and blood cholesterol.

Source: Sun

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