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Two common eating habits that can really pile up

“If we eat less energy. We will use less energy and still be able to eat these satisfying portions,” Cunningham said.

These could be water-rich foods such as fruits and vegetables, says study co-author Barbara Rolls. said a professor of nutrition in the Penn State College of Health and Human Development.

Although slower eating may be an option to reduce excessive consumption. But it’s hard to do, Rolls said, and some evidence suggests that eating speed is a genetically based behavior.

“I think it’s clear that if people are more mindful, slower and more attentive. It can help them eat less. But it̵

7;s just like anything else about weight management. It’s really hard for people to do it,” Rolls said.

in her lab They sometimes change the calorie density of foods by 30 percent without anyone noticing, Rolls says. They do this by mixing more vegetables. Use more herbs and spices and slightly less fat. but still highly appetizing People can make these small changes at home too.

The research will be presented this week at the American Society for Nutrition virtual annual meeting. Findings presented at medical meetings are preliminary until published in a peer-reviewed journal. The research was funded by Jenny Craig, Inc. and the American Institute of Diabetes and Digestive and Kidney Diseases.

“I’m really not surprised,” said Dana Hunnes, an assistant professor in the Fielding School of Public Health at UCLA who wasn’t involved in the study. “Over the years there has been some data indicating that as portion sizes grow, People tend to eat more too.”

It can take 15 to 20 minutes for your body to recognize you’re full and start digesting food, Hunnes says.

“It is interesting that they concluded that eating faster and larger bites was related to eating more. But it didn’t really surprise me. Because I think it is known that when people eat faster It takes longer to be full, so you tend to eat more and take bigger bites. Just bite to bite will get more calories,” she said.

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