Did you know that being 10-20 pounds or more overweight increases your risk for cancer, heart disease, stroke or type 2 diabetes? You may not think that 15 pounds seems like very much but 15 can turn to 20 or 25 over the course of a few years.
This is why I am so passionate about teaching people how to reduce their weight so you can live a more healthy life. Weight management is not as complicated as people think. It does require behavioral change a little at a time.
So here is a tip that will help you make change. One of the best ideas I have come across is to pay attention to the signals that your body is giving you about your hunger, thirst or boredom.
20 minutes is the key to understanding satiation
At the first smell or morsel of food your brain sends signals to the stomach to start digestion. Once food reaches the stomach, signals called chemical mediators are released into the bloodstream, and 20 minutes later the brain knows food has arrived or that your stomach is full.
In other words it takes 20 minutes before you know that you are full from the food you are eating.
How does this impact your ability to lose weight?
Start eating smaller whole food meals. Whole foods are full of fiber and help you feel full faster. Use a salad plate instead of a regular side plate. Wait 20 minutes before you go for seconds. After 20 minutes you might be full.
Combine this process with eating 4-6 small meals per day to create new eating habits. This is one of the keys to portion control: whole foods and small meals.
At the end of 30 days many people have no problem eating this way. This has helped many of my patients eat less at a meal and less food over time.
Dr. Daemon Jones