Eat slowly, maintain a food journal: 9 easy ways to avoid overeating

February 20, 2017

New Delhi, Feb 20: We often tend to overeat without knowing it. Eating more than what our body needs is the root cause of several chronic health problems which can be avoided albeit with a little care.

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Sonia Narang, nutrition expert of Oriflame India, here shares nine ways that can best help you to avoid overeating.

* Eat slowly

Chew every bite of your food properly. This is to slow us down when we eat. Research led by Mark Gold, MD at the University of Florida at Gainesville, US, has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.

* Be aware

Remain focused and aware of what you are eating. Usually overeating happens when you are concentrating on the things around you other than on the food, like reading newspaper or watching TV. The brain probably can’t register what is being put in the mouth and the pattern of eating, and then overeating continues.

* Make the first bites count

It is believed that maximum food enjoyment comes in the initial bites. After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good. Satisfy your taste buds by really savoring those first few bites. This may help you stop eating when you’re physically comfortable.

* Keep up appearances of your food

Use a smaller plate and pay more attention to the presentation of a meal. This can increase your awareness of the food in front of you and help you stop eating when you are comfortable.

* Choose satisfying foods

Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.

* Maintain a food journal

This will help you identify your trigger points, your emotional eating and overeating. Writing it with the timings and portions will help you assess and win over those issues.

* Drink 10-12 glasses of water every day

Water keeps your system hydrated. It’s a no calorie liquid and will make you feel full physically. The chances of overeating can reduce significantly if you drink a glass of water every one hour.

* Get good sleep

Sleep deprivation is a stress by itself for the brain. Brain releases Cortisol, a stress hormone, when it does not get proper sleep. This leads to overeating. A sound sleep does a good repair of all the cells and tissues. Gives you better concentration.

* Get some exercise

A workout done for 30 to 45 minutes’ releases feel-good factor. You no longer depend on food only to feel good, hence the chances are that food is considered solely for nourishment and not as reward or solace.

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Agencies
July 2,2020

London, Jul 2: The World Health Organisation says smoking is linked to a higher risk of severe illness and death from the coronavirus in hospitalised patients, although it was unable to specify exactly how much greater those risks might be.

In a scientific brief published this week, the U.N. health agency reviewed 34 published studies on the association between smoking and Covid-19, including the probability of infection, hospitalisation, severity of disease and death.

WHO noted that smokers represent up to 18% of hospitalised coronavirus patients and that there appeared to be a significant link between whether or not patients smoked and the severity of disease they suffered, the type of hospital interventions required and patients' risk of dying.

In April, French researchers released a small study suggesting smokers were at less risk of catching Covid-19 and planned to test nicotine patches on patients and health workers — but their findings were questioned by many scientists at the time who cited the lack of definitive data.

WHO says "the available evidence suggests that smoking is associated with increased severity of disease and death in hospitalized Covid-19 patients. It recommends that smokers quit.

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Agencies
January 5,2020

Washington D.C., Jan 5: After a woman filed a lawsuit against a diet soda company, the California court has declared that the beverage does not promise to help buyers in losing weight.

The woman had gulped down the drink for over a decade but did not lose inches as a result.

The three-judge panel declared during the hearing: "The prevalent understanding of the term in (the marketplace) is that the 'diet' version of a soft drink has fewer calories than its 'regular' counterpart."

However, the members of the US 9th circuit court have felt that the consumers tend to make out something of their own that is unreasonable and eventually hamper the reputation of brands through a deceptive allegation, reports Fox News.

The response was due to a misleading case filed against Diet Dr Pepper by Shana Becerra from Santa Rosa, California. Shana claimed that she has been addictively purchasing the low-calorie beverage for the past 13 years hoping for losing some fat but failed to lose even a single inch.

The woman also stated that the attractive and fit models misled her into believing that drink will help her in perfecting her body like them.

However, the court's decision was that advertisements are for representational purposes only. "Cannot be reasonably understood to convey any specific meaning at all," as written by Judge Jay Bybee.

Shana had last week made such allegation against Diet coke as well where the court came to a similar verdict. She claimed that she had found various studies where it is evident that the artificial sweetener aspartame used in diet beverages actually boosts weight gain.

But the artificial sweetener is approved in by the concerned administrative department and thus is used in most American drinks.

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Agencies
February 4,2020

Despite tremendous advances in treatment of congenital heart disease (CHD), a new global study shows that the chances for a child to survive a CHD diagnosis is significantly less in low-income countries.

The research revealed that nearly 12 million people are currently living with CHD globally, 18.7 per cent more than in 1990.

The findings, published in The Lancet, is drawn from the first comprehensive study of congenital heart disease across 195 countries, prepared using data from the Global Burden of Diseases, Injuries and Risk Factors Study 2017 (GBD).

"Previous congenital heart estimates came from few data sources, were geographically narrow and did not evaluate CHD throughout the life course," said the study authors from Children's National Hospital in the US.

This is the first time the GBD study data was used along with all available data sources and previous publications - making it the most comprehensive study on the congenital heart disease burden to date.

The study found a 34.5 per cent decline in deaths from congenital disease between 1990 to 2017. Nearly 70 per cent of deaths caused by CHD in 2017 (180,624) were in infants less than one year old.

Most CHD deaths occurred in countries within the low and low-middle socio-demographic index (SDI) quintiles.

Mortality rates get lower as a country's Socio-demographic Index (SDI) rises, the study said.

According to the researchers, birth prevalence of CHD was not related to a country's socio-demographic status, but overall prevalence was much lower in the poorest countries of the world.

This is because children in these countries do not have access to life saving surgical services, they added.

"In high income countries like the United States, we diagnose some heart conditions prenatally during the 20-week ultrasound," said Gerard Martin from Children's National Hospital who contributed to the study.

"For children born in middle- and low-income countries, these data draw stark attention to what we as cardiologists already knew from our own work in these countries -- the lack of diagnostic and treatment tools leads to lower survival rates for children born with CHD," said researcher Craig Sable.

"The UN has prioritised reduction of premature deaths from heart disease, but to meet the target of 'ending preventable deaths of newborns and children under 5 years of age,' health policy makers will need to develop specific accountability measures that address barriers and improve access to care and treatment," the authors wrote.

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