20 Minutes improve heart disease and weight loss
Did you know that being over 15 pounds or more overweight increases your risk for cancer, heart disease, stroke or type II diabetes? 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.
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 mediator, are released into the bloodstream and 20 minutes later 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 and wait 20 minutes before you go for seconds. Use a salad plate instead of a regular side plate. After 20 minutes you might be full. Whole foods are full of fiber and help you feel full faster. 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.
