Like most things in life there is no magic bullet (or pill or powder) for weight loss that is sustainable. However if we just stop and pause and reflect there is actually a nice, gentle and sensible road back to the very basics of correct eating behaviour. We just have to be willing to give it a go. If the average overweight adult could reduce their calorie intake by just 20% – 25% (using the Waitplate System), they could lose up to .5 kilo per week. Add to this just half an hour of exercise (like moderate walking etc) and they could lose another half a kilo of body fat. (Not muscle or excess fluid) Just gentle sustainable weight management. Never aim for extremes. So why don’t we all just do this and lose weight? Simple? Unfortunately not so simple because simply reducing calories and portion sizes (even with healthy food choices) is difficult for most adults and children whose metabolism and psychology is used to an abundance of food and immediate gratification. Why are we prisoners to this effect? Because in the past we have learned to eat too much, too fast, don’t feel satisfied and have adopted ingrained poor eating habits. (This includes eating anxiety and food obsession). Just reducing the amount of food consumed will not totally correct these problems. If you don’t feel satisfied and satiated you won’t stick with it. It’s called deprivation and as humans we avoid this type of negative reinforcement at all costs. However our bodies are a lot smarter than we give them credit for and we have an inherent mechanism for the control of our nutrition and our weight.
Our Hunger Satiety Response:
It is unusual to get fat animals if they are left to their own devices. They become fat through endocrine disease or through human interference such as force feeding, lack of activity and growth supplements (usually for commercial reasons).
To some extent this applies to us as well. How our Hunger/Satiety response works in simplicity, is this. From the time we start eating we release Peptide Satiety Hormones- several of them in an escalating cascade which flood into our blood stream to be read and decoded by satiety centres in the Thalamus and Hypothalamus in our brains which analyse the data produced to give cerebral messages of satiety – (STOP EATING – I’M FULL). This whole process culminates in around 18 to 20 minutes.
Poor modern eating behaviours (including the nature of the food and the speed in which it is eaten) has over ridden and blunted the satiety regulation in many of us leading to overeating and obesity.
In terms of the nature of food, overweight individuals tend to eat high Caloric Density Foods with low satiety indices and poor nutritional value. That means that the food makes them fat but doesn’t fill them or meet nutritional needs. Eating larger mouthfuls of poor food choice foods too fast and swallowing only partly masticated food (only partially chewed) and you get a meal that can be mindlessly eaten in 5 minutes instead of 18 – 20 minutes. In eating this way the satiety cascade is bypassed and over-ridden and eventually blunted. (There is ground breaking evidence to verify this) The Waitplate Chewing Timer helps to correct and re-educate the user to dramatically reduce eating speed, thereby activating the hunger/satiety response so they feel fuller on much less food. This coupled with The Waitplate Portion Plate and Cutlery and the Waitplate Food Templates means that everything you need to gently and sustainably lose weight and maintain forever is at your finger tips.