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Unexpected Weight Loss: Discover the European Habits That Contributed to 20lb Drop
Upon stepping onto her bathroom scale, Richa Prasad experienced astonishment when she discovered she had shed 20lbs without any deliberate effort. The 39-year-old had relocated from the United States to Portugal several months prior to this weigh-in and attributes her surprising weight loss to three “unconventional” habits she unknowingly adopted in the European nation. Her experience highlights potential lifestyle differences impacting weight management between the US and Europe.
Contrasting Obesity Rates: US vs. Europe
The United States is recognized for having one of the highest rates of obesity globally, with over 40 percent of adults classified as carrying excess weight. In contrast, Europe presents a different picture, with just over 16 percent of adults considered obese, and Portugal registering slightly below this European average. Experts suggest that this disparity is linked to several elements, such as reduced consumption of ultra-processed foods, less aggressive marketing of unhealthy food options, and a decreased reliance on automobiles for short journeys.
Richa’s personal experience seemingly corroborates this distinction, noting significant lifestyle changes following her move.
Habit 1: Embracing a Slower Pace of Life, Especially During Meals
Firstly, Richa observed that she began implementing a ‘gradual and consistent mentality’ in various aspects of her life, ranging from meal times to her professional tasks. Recalling her time in the US, Richa mentioned frequently eating meals quickly or while multitasking. However, in Europe, she encountered puzzled looks when eating in motion.
The content creator elaborated, “Initially in Portugal, I would walk while holding a beverage, occasionally even eating lunch on the go, feeling productive by handling multiple tasks simultaneously.”
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“However, I became aware of people’s peculiar glances. It appears that eating while walking is uncommon in Europe.”
“Meal durations extend from 90 minutes to three hours, even on workdays, not due to increased food intake, but because individuals pace themselves and prioritize conversation,” Richa noted.
Richa further observed that this relaxed approach extends to alcohol consumption, stating that in Europe, “people sip their drinks for extended periods… The objective isn’t solely to consume alcohol, but to engage in conversation.”
Scientific Backing for Slow Eating
A study from 2018 substantiated the benefits of slower eating habits. The research revealed individuals who ate at a slower pace were considerably leaner compared to faster eaters. Specifically, slow eaters exhibited a 42 percent lower likelihood of obesity than fast eaters, while those who ate at a regular speed were 29 percent less likely to be overweight.
Habit 2: Ditching Diet Extremes for Consistent Healthy Habits
Subsequently, Richa recounted abandoning popular fad diets and overly strict workout regimes. Instead, she adopted a more balanced and sustainable approach to nutrition and physical activity, mirroring her European counterparts.
This involved making generally healthier food choices and incorporating daily walks rather than prolonged gym sessions. Offering guidance in a video, she advised, “Shifting our mindset from drastic, high-pressure sprints to steady, consistent progress.”
“This means committing to breaking the cycle of extreme dieting followed by completely abandoning healthy habits.”
“Moving away from meticulous meal prepping or resorting to excessive takeout when life becomes demanding, followed by intense workouts as compensation for unhealthy eating.”
“Instead, adopt the European approach. They don’t engage in restrictive dieting; they don’t frequently start and stop healthy eating plans.”
“They simply maintain a consistent rhythm, and that adjustment proved transformative for me,” she explained.
Habit 3: Eliminating Snacking and Establishing Regular Meal Times
Lastly, Richa mentioned ceasing snacking after her relocation to Portugal. She transitioned to a more structured eating pattern with consistently scheduled meals. Her daily schedule included breakfast at 7 am, brunch at 10 am, lunch at 4 pm, and dinner at 6 pm.
Reflecting on this European dietary style, the fitness and health coach commented, “Generally, they avoid snacking. They tend to eat during designated meal times and practice brief intermittent fasting periods of three to four hours between meals.”
“This consequently diminishes the probability of succumbing to cravings because you are no longer making continuous decisions each time an urge to eat arises.”
“Remember, willpower diminishes as the day progresses. Therefore, minimizing decision-making opportunities related to food is advantageous.”
Research on the Impact of Snacking
A 2018 study conducted by the National Institute on Aging indicated that snacking might be detrimental to overall health and longevity. Researchers examining mice discovered that those with longer intervals between meals lived longer and exhibited better health compared to their snack-prone counterparts.
Mice that ‘fasted’ between meals displayed delayed onset of age-related illnesses and healthier blood sugar levels—irrespective of the specific food or beverages consumed.
Intriguingly, their findings suggested that mice that consumed only one meal per day had the longest lifespans.
Adopting a Guilt-Free Approach to Food Consumption
Regarding dietary choices, Richa advocates for a non-restrictive approach, emphasizing that “if you don’t derive pleasure from your food, you’ll never feel truly satisfied.”
She concluded, “If you appreciate food, eat accordingly. Europeans consume real butter, full-fat cheese, and croissants without remorse.”
“They don’t approach eating with a restrictive mindset where even while enjoying a croissant, every bite is accompanied by guilt. When eating is associated with guilt, enjoyment diminishes, and true satisfaction becomes elusive.”
“Consequently, one tends to eat increasingly in pursuit of satisfaction, which ironically becomes harder to achieve because the more you consume, the worse you feel. This isn’t genuine food appreciation.”