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Are You Trying to Lose Weight? Do You Have 20 Minutes?

By Expert HERWriter
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want to lose weight? got 20 minutes? B-D-S/PhotoSpin

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.

Live Vibrantly,
Dr. Dae
Dr. Daemon Jones

Dr. Dae's website: www.HealthyDaes.org

Dr. Dae's Bio: Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country using Skype and phone visits. Visit her or schedule a free consultation at her website www.HealthyDaes.org/


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EmpowHER Guest

This is an excellent article, I have struggled with my weight for many years. I quit 2 gym memberships due to very high fees and little results. I have started keeping a log of my progress while eating better.

quickest way to lose weight

October 10, 2013 - 1:58pm
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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