How the 20:20:20:20 rule can help you lose weight – and 8 other hacks that really work

How many times do you scroll your phone during lunch only to realize you ate your food in five minutes?

It’s not just lunch — many of us shove a quick breakfast into our mouths before running out the door, or we eat leftovers straight from the fridge for dinner.

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Maybe you’re doing everything else right – eating fruits and vegetables and avoiding refined carbohydrates and saturated fats.

However, scientists argue that the way you eat your meals may be just as important as the contents of the meals.

Experts have previously told The Sun that eating too quickly can cause bloating.

But researchers from the Universities of Roehampton and Bristol have also linked faster eating rates to higher BMIs in both adults and children.

And diet guru Dr. Michael Mosley linked “mindless” eating — in front of the TV, for example — to increased snacking cravings.

In his opinion, eating more slowly and mindfully can actually reduce cravings and promote weight loss.

Juls Abernethy, co-founder of The Body Retreat — a health and wellness retreat focused on “mindful eating” for weight loss and stress management — told the telegraph Eating speed can sabotage weight loss because it interferes with the production of leptin.

This is the hormone that makes your brain feel full.

“If you’ve sat down to a healthy meal but eat it up in two minutes, you might go back to the fridge because you don’t feel full,” he explained, since leptin doesn’t actually begin to be released until 15 or 20 minutes after you’ve started eating eat.

He’s not the only expert to warn that those who gorge on their meals don’t realize they’re full and tend to overeat.

Japanese researchers followed 1,083 middle-aged adults for five years.

They found that fast eaters were associated with greater weight gain and higher blood sugar levels, and had an 11.6 percent chance of being diagnosed with metabolic syndrome – risk factors for diabetes and heart disease.

In contrast, the probability of slow eaters was only 2.3 percent.

Nichola Ludlam-Raine, nutritionist and spokesperson for the British Dietetic Association (BDA), told the Telegraph that if you’re feeling uncomfortably full shortly after a meal, have gas or excess gas, or more after a decent meal, you probably need to slow down want .

The magic number for this is 20.

“For those who have had bariatric surgery, we apply the 20:20:20:20 rule: a 20p piece of food, chew 20 times, put your knife and fork away for 20 seconds between bites and take 20 minutes to eat the meal,” she said.

“Of course, if you haven’t had weight-loss surgery, you can eat larger bites, but you should still set aside 20 minutes for a meal and try to chew more of each bite.”

There are a few other ways you can slow down your eating pace altogether.

Try setting a timer while you’re eating a meal to get an idea of ​​how long it takes you to eat – you’ll be surprised at how quickly the meal goes.

Then try to remove distractions like the TV or your phone and sit down to eat at a table instead of your sofa.

What can I try to lose body fat?

Eating longer is just one of the ways you can safely lose weight and improve your overall health.

Last June, the American Heart Association (AHA) released Life’s Essential Eight, a checklist of eight lifestyle recommendations for improving and maintaining heart health.

A study led by researchers at Ohio State University and published in Journal of the American Heart Association – found that adults who adhered to the program were able to lose weight successfully.

Researchers recruited 20,305 US adults ages 19 and older. They found that the 13 percent of the participants who lost at least 5 percent of their body weight followed the eight lifestyle recommendations more closely.

They also found that people who skipped meals or took prescription diet pills were more likely than those who made the changes recommended by the AHA.

The study highlighted that people who are actively trying to lose weight can benefit from taking care of their heart health.

The Health Department’s “essential eight” lifestyle recommendations were:

1. Eat better

Eat a healthy, balanced diet consisting of unprocessed, nutrient-dense foods including vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, lean animal proteins, skinless poultry, fish and seafood.

The AHA also recommended that you use “non-tropical” oils, such as olive and canola oil, instead of coconut or palm oil when cooking.

And it recommends you avoid sweet drinks, alcohol, salt, red and processed meats, refined carbohydrates, full-fat dairy, and highly processed foods.

2. Be more active

Aim for at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week.

This is consistent with the NHS guidelines for exercise for people between the ages of 19 and 64.

3. Quit smoking

Quitting smoking is one of the best things you can do for your health as it benefits your mental and physical health.

The AHA says to set a date by which to break the bad habit and stick with it. You decide whether you want to do it cold or gradually, and plan how to deal with cravings and urges.

4. Get a good head

Most adults need seven to nine hours of sleep each night.

Not getting enough sleep has been linked to health problems like heart disease and can even lead to weight gain.

The AHA recommended charging your phone as far from your bed as possible, dimming your screen when you use it, and trying to fall asleep at the same time each night.

5. manage weight

Health and Human Services recommend that you educate yourself about and follow your portion sizes, stay active, eat a healthy diet, and speak to a health professional if you’re unsure about how to go about your plan.

It is important to only set achievable goals that you can meet, emphasizes nutritionist Rhiannon Lambert.

6. Control cholesterol levels

High cholesterol can increase the risk of heart disease and stroke.

Although it can be hereditary, the condition is also related to diet, weight, and smoking habits.

So, controlling your cholesterol levels is closely related to the rest of the AHA’s recommendations.

A blood test should be able to tell you if they are low or high.

7. control blood sugar

Most of the food we eat is converted into glucose (or blood sugar), which our bodies use for energy. Over time, high blood sugar levels can damage your heart, kidneys, eyes, and nerves.

Coping with these problems is in turn linked to diet, exercise, maintaining a healthy weight and not smoking.

Nutritionist Jess Hillard told The Sun five ways you can prevent a spike in blood sugar.

8th. control blood pressure

Keeping your blood pressure within an acceptable range can help you stay healthier for longer, the AHA wrote.

Adults should keep optimal blood pressure below 120/80 mm Hg.