Losing weight can be a difficult-to-achieve goal. But for some people it could mean the difference between a healthy and unhealthy life, with many dangerous conditions linked to being overweight or obese.
While we are all aware that consuming fewer calories and exercising more is one way to shed the pounds, this can be easier said than done.
But one expert has revealed that it is not just what you eat but how you eat that can have an affect on your weight.
Dr Michael Mosley, known for his Fast 800 diet plan and BBC podcast Just One Thing, shared several tricks that have been shown to lower the risk of both gaining weight and type 2 diabetes, a condition often associated with being overweight.
He championed eating slowly as a way to shed pounds, lower your risk of diabetes and reduce bloating.
This technique works in a similar way to the controversial weight-loss drug Ozempic, which was originally meant for diabetes patients.
Writing for MailOnline, Dr Mosley explained: “The reason eating quickly leads to weight gain is that it affects the release of hunger-suppressing hormones, such as glucagon-like peptide 1 (GLP-1), which is a natural version of drugs such as Ozempic that are currently causing such excitement in the weight loss world.”
He added that it normally takes around half an hour for food to reach your small intestine, and only then will receptors alert you’re brain that you’re full.
He warned: “If you eat fast, then you can cram in far more calories before you realise you’re full.”
One way to ensure you are eating slowly enough is to take a sip of water between each mouthful of food, he said.
Dr Mosley referenced a 2018 study of nearly 60,000 people that found that slow eaters were 42 percent less likely to be obese.
The study authors said: “Changes in eating habits can affect obesity, BMI, and waist circumference. Interventions aimed at reducing eating speed may be effective in preventing obesity and lowering the associated health risks.”
Further to this, a 2023 study by Professor Tim Spector and researchers from Zoe nutrition showed fast eaters eat more and see blood sugar levels spike higher.
It also found that fast eaters are a stone heavier than slow eaters, on average.
Other ways to encourage slow eating, according to Dr Mosley, include eating at a table instead of at a desk or in front of the TV, or “on the run”.
Dr Mosley said: “Pay attention to what you are eating and really savour the food. Eating should be a pleasure, not just a way of fuelling up.”
To achieve healthy weight loss, the NHS shares the following advice:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your five a day – 80g of fresh, canned or frozen fruit or vegetables count as one portion
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives.
The health body also says you should only aim to lose one to two pounds, or 0.5 to one kilogram, a week, to keep your weight loss efforts sustainable.
It adds: “Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day.”