How long did it take you to eat breakfast? What about dinner? If you want to cut calories without being hungry, a new review of the research suggests that eating that meal a little slower may help you do just that.
Dietitians, and mothers everywhere, have long suggested that people should eat slower. A few observational studies have also noted that heavier people eat more quickly than those who are leaner.
But this analysis focused only on experimental studies. It adds to the evidence that eating slower may help people get to a healthy weight, without being hungry. And being at a healthy weight is one of the most important ways to reduce cancer risk, given that overweight and obesity link to increased risk of eight cancers.
For this analysis, researchers found 22 studies that each manipulated how fast people ate, then measured how much they ate. Most of the studies randomly assigned people to an eating-rate group. Continue reading
Most of us need to eat at least one meal or make some food choices while we’re on the job, whether putting in an 8 hour day at an office, doing shift work at night or working at home. Those seemingly minor daily food choices add up to make a big difference in our health and weight – affecting our risk for cancer and other diseases like type 2 diabetes and heart disease.
If you have a cafeteria or local shops and restaurants with healthful choices at prices that work for you, that convenience makes it easier to stick to a healthy eating plan while on the job. But for many, the choices can be bleak, uninspiring and unhealthy.
I like to carry my own lunch, because it’s healthier and more satisfying. But I have challenges packing a lunch consistently – getting all the components into a state for ready-to-pack is often a big barrier for me.
What’s helping me now are my workplace pantry tools – here are some examples of my stash: Continue reading
A few months ago I wrote about some challenges women face when it comes to weight loss – menopause, pleasing your family, and post-partum weight retention. Obesity is linked to cancer, so it’s important to think about how we can all maintain a healthy weight to decrease our cancer risk. With this being National Men’s Health Week, I’d like to focus on ways to overcome some unique challenges I hear from men who are working to lose weight and stay healthy.
1. “There’s usually lots of beer, nachos or other unhealthy foods when I go out with my friends.”
Whether its watching sports or other get togethers, it’s hard to eat healthy when you’re surrounded by indulgences. Distractions like TV make it even harder to pay attention to what (and how much) you’re eating.
Solution: There are a few ways to make a situation like this easier. First, you can eat before you go. If you aren’t hungry, enjoy the event and the company around you without all the eating and drinking. If you want to drink alcohol, make sure to have a tall glass of water before or after a drink. That’s a good way to stay hydrated and just slow down a bit to limit the number of drinks. Another strategy if you’re at a house gathering, bring healthier foods like raw cut veggies and salsa, and drinks like seltzer water.
2. “A salad isn’t cool.”
You might know what the healthier option is, but it’s hard to select the greens if your friends give you a hard time for ordering something healthy. Continue reading