The mechanics behind effective weight loss can be a complex subject to understand. But like I’m always telling you, the execution itself doesn’t have to be. And you won’t find a better testament to this simple fact than the study I want to share with you today.
This analysis featured data from roughly 60,000 Japanese diabetics, all of whom received routine checkups between 2008 and 2013. This included information on BMI, waist size, bloodwork results, and lifestyle — including alcohol use and smoking status, as well as eating and sleep habits.
But researchers zeroed in on a few lifestyle factors in particular: Namely, the speed at which subjects ate, as well as the time of day subjects ate meals and snacks.
At the start of the study, just over 4,000 subjects characterized themselves as slow eaters. And as you might have guessed, these folks tended to have healthier habits — and to be healthier, in general, as a result.
This was especially true where weight was concerned. Slow eaters were 49 percent less likely than fast eaters to be obese. But even subjects who merely ate at a normal speed fared better than the fast eaters, with results showing that they were 29 percent less likely to be obese.
That’s not all. Results also showed that subjects who slowed down their eating pace over the six-year study benefited from greater reductions in waist size. And considering the fact that belly fat drives inflammation and metabolic dysfunction, this is one case where even a little loss can go a very long way.
This result is no surprise, really. I’ve talked before about the importance of mindful eating. And the fact is, it takes around 20 minutes for your brain to tell your body that you’re full. So if you don’t devote at least that much time to your meals, it’s all but guaranteed that you’re going to overeat.
But researchers made a couple of extra observations that really caught my eye. Like the fact that subjects who stopped eating within two hours of bedtime, and who avoided after-dinner snacks, were also a lot less likely to be obese.
This may sound like a surprising benefit for a relatively minor change. But it makes perfect sense, when you think about it. And it all has to do with circadian rhythms.
These are the natural cycles by which your body operates — and while it may be their most well-known function, they dictate more than the proper time to sleep and wake. In natural conditions, your body’s circadian rhythms also tell you when to eat, when to digest, and even when to exercise. And if you ignore their cues, it comes at a very real cost to your health.
In fact, research suggests that eating too close to your biological bedtime — that is, when your pineal gland starts to release the sleep hormone melatonin — could be one huge reason why your weight loss efforts have failed before now.
I discussed this topic in detail in the most recent issue of my monthly newsletter, Logical Health Alternatives. As always, it’s vital information that you simply can’t afford to miss. So if you’re not a subscriber yet, what are you waiting for? Sign up today.