Simply Slender Blog

Your online health, fitness, diet, weight loss and wellness resource.

Our goal is to provide you with valuable information on the latest diet, exercise, and weight loss news and trends to help you make smarter nutritional choices, exercise more efficiently, and live your healthiest life.

 

Can Eating Slowly Lead To Weight Loss?

If you’re trying to lose weight, how fast you eat could be as important as what you eat and when you eat your meals. Can eating slowly prove to be the “magic pill” for weight loss?

What is Leptin and Leptin Resistance?

When it comes to satiety, a full stomach isn’t the only indicator. Scientists believe that for the brain to register satiety, it also must receive signals from certain hormones released by the gut.

One of these hormones is Leptin. Leptin, produced by fat cells, signals satiety based on the body’s energy stores. The more body fat you have, the more leptin is produced.

Another hormone affecting appetite is Cholecystokinin (CCK). These are released by the intestines during a meal. Researchers believe that leptin "amplifies" CCK signals to enhance the feeling of fullness. It is also believed that leptin interacts with the neurotransmitter dopamine to produce a feeling of happiness or pleasure after eating.

Obese and overweight patients actually have excessive amounts of leptin. The problem is that, despite having extra amounts of leptin, obese people often experience a signaling problem in their brains that leads to leptin resistance. When the brain doesn’t receive leptin signals, it falsely thinks that the body is starving, leading to overeating.

Scientists believe that leptin resistance is a major contributing factor to obesity.

Why Eating Slowly Can Lead to Fewer Calories

One study in Japan looked into the eating habits of 60,000 people with diabetes from 2008 to 2013. The researchers based their findings on health insurance data that included consultations, treatments, and lab tests. The participants were also interviewed about their lifestyle, eating, and sleeping habits.

 Around 22,070 participants were identified as “fast eaters,” 33,455 ate at a normal speed, and 4,192 were “slow eaters.”

 They observed that slow eaters tended to be healthier and have a healthier lifestyle than those who ate at a normal and fast pace. Those who ate at a normal speed were 29% less likely to be obese, and those who ate slowly and leisurely were 42% less likely to be obese. They theorized that eating too fast might not give hormones like leptin and CCK enough time to work.

 It generally takes 20 minutes for the body to register satiety or the feeling of fullness after a meal. We recommend that you eat slowly, pause between spoonfuls, and savor each bite. We also recommend that you drink more water during your meals. By doing so, you consume fewer calories when you eat and give enough time for your body to feel full.

 So, while eating slowly isn’t the magic pill for weight loss we had hoped for, eating slowly combined with consuming fewer calories, abstaining from high-fat and high-carb foods, and exercising all contribute to safe weight loss.

Summary

When it comes to satiety, a full stomach isn’t the only indicator. Scientists believe that for the brain to register satiety, it also must receive signals from certain hormones released by the gut. It is believed that Leptin "amplifies" Cholecystokinin (CCK) signals to enhance the feeling of fullness and satiety after a meal. They theorize that eating too fast might not give these hormones enough time to work.

References

"Slow eating speed may be linked to weight loss" - BMJ Open, February 12, 2018

"Why eating slowly may help you feel full faster" - Harvard Health Publishing, October 19, 2010

"We Found Out If It Really Takes 20 Minutes To Feel Full" - Huffington Post, October 11, 2016

"Leptin and Leptin Resistance: Everything You Need to Know" - Healthline, December 4, 2018

Why People Regain Weight and How You Can Maintain Weight Loss

According to one study reported by Healthline, only 20% of dieters are successful at maintaining weight loss for at least one year. For the remaining 80%, maintaining weight loss is a massive struggle.

There are many reasons why most dieters fail to maintain weight loss or give up. These are the most common reasons:

You restrict yourself – Diets based on calorie restriction only work for the short-term. You’ll lose weight fast but you’ll also plateau hard.

Several studies have shown that a restrictive diet program can lead to a slower metabolism and a decrease in the number of calories burned by 23%. Even worse, this lowered metabolism persists even after you stop your low-calorie diet. So not only will you regain much of the weight back but you’ll gain even more weight.

You can’t sustain your diet plan – Most diet plans rely on your willpower to stick to a calorie-controlled plan or a workout regimen. What happens then when your motivation wanes? You fall off the wagon and you give up.

Your approach to weight loss is all wrong – The right mindset can spell the difference between success and failure. Most dieters see weight loss as something they have to do until they reach their target weight. After that, they go back to old unhealthy habits. That shouldn’t be the case. Maintaining your weight loss should become a lifestyle and attitude change.

Why Low-Calorie Diets Do More Harm Than Good

A study conducted by the University of Copenhagen involving more than 2,000 participants with pre-diabetes found that women’s bodies respond differently to a low-calorie diet than men’s. After 8 weeks on a low-calorie and high-protein diet, the women in the study lost less body fat compared to the men. Additionally, women experienced negative effects with their weight loss, including decreased levels of HDL (the good cholesterol), lean body mass, and bone-mineral density.

Another study highlighted the negative effects of low-calorie diets. A 2018 study found that patients on a low-calorie diet (600 – 800 calories per day) lost weight and improved their blood sugar and blood pressure, but surprisingly their heart fat levels rose by 44%. The researchers noted that this may be due to fat being released into the blood and taken up by the heart.

Rapid weight loss through low-calorie restrictive diets can have negative long-term effects. That's why the CDC recommends consuming 1200 to 1500 calories per day and a healthy weight loss of 1 or 2 pounds per week as the safest route to weight loss.

 Tips to Combat Weight Gain

The key to long-term weight loss is incorporating lifelong lifestyle changes and commitment.

Here are ways to maintain weight loss:

Stay active – Physical activity and exercise are vital to maintaining weight loss. Studies have shown that even 30 minutes of physical activity per day can have significant benefits to your overall health. The January issue of the Mayo Clinic Health Letter lists these benefits:

• Lower blood pressure
• Improved cholesterol levels
• Lower blood sugar levels
• Prevention of bone mass decline
• Improved mental health

Have a support system in place – You are more likely to stick to your weight loss plan if you have people cheering you on. According to the National Weight Control Registry, 55% of participants who maintained their weight used some type of program to achieve their weight loss.

Manage your stress levels – Chronic stress can lead to molecular changes in the body that contribute to health problems. Try yoga, mindful meditation, or seek therapy to help manage stress.

Make sustainable changes to your eating habits – Aim for balance. Replace unhealthy foods with healthier versions of your favorites or choose healthier fast food options. It's okay to indulge occasionally.

Address any mental health issues – Depression, anxiety, and other mental health issues can lead to overeating. It’s important to address these in a healthy manner. Seek help from a psychiatrist or psychologist.

Summary

The key to long-term weight loss is incorporating lifelong lifestyle changes and commitment. Maintaining weight loss involves staying active, having a support system, managing stress, making sustainable changes to your eating habits, and addressing mental health issues.

 

References

"5 Ways Restricting Calories Can Be Harmful" - Healthline, January 30, 2017
 
"Long-term weight loss maintenance." - PubMed, July, 2005
 
"The 17 Best Ways to Maintain Weight Loss" - Healthline, January 16, 2017
 
"Low-calorie diets affect men's and women's bodies differently, study shows" - August 9, 2018

"How do crash diets affect your heart? Study investigates" - Medical News Today, February 2, 2018
 
"Moderate Exercise Yields Big Benefits" - Science Daily, January 4, 2008
 
"Maintaining Weight Loss" - Johns Hopkins

 

Mindsets That Sabotage Weight Loss

Hitting a plateau can be frustrating. No matter how hard you train or how diligently you track your macros and calories, you might find yourself not losing any weight. It's often a matter of mindset.

 Here are 5 toxic mindsets that can sabotage your weight loss journey and how to overcome them:

 “I'll be happy when I reach my goal weight.” – It's a common trap to link happiness exclusively to achieving a goal weight. True happiness comes from addressing underlying issues and learning to be content in the present.

 “I want to lose weight now.” – Patience is key in weight loss. It requires time, effort, and dedication. Avoid fad diets and focus on making sustainable lifestyle changes.

 “I'm not happy with my current look.” – Focus on health improvements beyond the aesthetic, such as better cholesterol levels or increased physical stamina.

 “I have to stop eating all the foods I love.” – Deprivation can lead to overeating. Instead, find healthier alternatives or indulge in moderation.

 “I can't do this.” – This defeatist attitude can be the most destructive. Focus on small wins and seek support from friends and family. Remember, setbacks are part of the journey.

References

"Is Willpower a Limited Resource?" - American Psychological Association
 
"Why Depriving Yourself Is the Worst Thing You Can Do for Your Health" - Greatist