To lose weight stop wolfing your food, says a recent report in the Daily Mail. Medical researchers in Athens have found that the more slowly you eat the more the stomach produces the natural hormones that tell you that you are full. As a result, you should consume less. A group of volunteers was asked to eat 30ml of ice cream at varying speeds. Their blood was tested before and after eating, and then at intervals, for levels of the hormones PYY and GLP-1, which are associated with feelings of satiety. Those who ate the fastest had the lowest levels of the hormones in their blood, and so were likely to eat more than they really needed.
Other tips that we have tried with some of our personal training clients are using smaller plates (this worked really well with one of our clients and Annie Sealy, our personal trainer in Maidenhead), taking pictures of all the food you eat, and drinking a glass of water before meals to encourage feelings of being full.
Of course weight loss as we personal trainers and fitness zen masters know is a two sided equation, so the more exercise you can get and also the more toned muscles you have the higher your metabolic rate will be and the more leeway you will have with eating..