The truth to so many people struggling to lose weight might at first appear slightly far stretched following last weeks astonishing new research telling how chewing food for longer could help people to lose weight.
But now James Duigan, celebrity personal trainer to gorgeous Elle Macpherson and stunning model Rosie Huntington-Whiteley reveals the secrets about how anyone can literally lose weight without even trying.
According to the latest study people who chewed each mouthful of food 40 times consumed 12 per cent less food compared to those who chewed 15 times.
So based on these figures, eating food quickly, gorging or binge eating could in fact have a substantial impact on being overweight.
Researchers also discovered that obese participants chewed less and ingested more food quicker than slimmer people.
So What are the Secrets On How To Lose Weight Without Trying?
Below are the golden dietary rules from celebrity trainer James Duigan along with explanations from top nutritionist experts.
1. Concentrate on chewing :
Chewing properly liquidises food to ensure your body can digest it efficiently and absorb maximum nutrients.
Â 2. Always eat within an hour of waking up:
After going without food for hours during the night, the body is ready to refuel.Â What you eat first thing will determine what your body wants for the rest of the day so avoid sugary cereals and pastries and make healthy choices always including some filling protein like eggs and smoked salmon.
3. Â Focus on Your Food.
When we eat in front of the TV our bodies donâ€™t get those messages meaning we pay less attention to our food choices, donâ€™t absorb the process of eating and feeling full, and consequently often overeat.Â Putting other activities aside and planning to simply eat at the table means you are more likely to think about what and how much you are eating, make better food choices and consequently stop eating when you are full.
4. Careful how you cook your food:
Overcooking food can kill off or reduce the number of nutrients your meal contains, and when we donâ€™t get enough good nutrients we donâ€™t feel satisfied and soon start to get cravings.
Â 5. Eat fruit first:
Fruits contain simple sugars meaning they are broken down by a different enzyme to other foods. Typically fruits only take about thirty minutes to digest, while carbohydrates and proteins are much slower and can take as long as two hours. Foods rich in fat, protein and starch requiring more digestion may even stay in the stomach for longer.
6. Don’t eat after 8pm:
We have all had a â€˜food hangoverâ€™ feeling sluggish and uncomfortable the next day after eating too much, too late, the night before, and it makes sense if we think of food as fuel.Â Your body needs you to put in the most when you are going to expend the most, so eating a large meal in the evening, when your body is slowing down or sleeping is contrary.
7. Eat less when you’re tired:
When we are in a state of stress our bodies release hormones and cortisol which are designed to warn us of danger.As a consequence all of the bodies energy is put into protecting us from the threat which is causing this stress, including the energy we need for digestive function. If we eat when we are stressed the body will struggle to absorb nutrients from food, so ideally wait until you are calmer before eating.
8. Slice your food:
By slicing food you are taking more time to think and chew what you eat.This makes you more likely to exercise greater portion control and also enables your digestion to perform at its peak so you get maximum nutrients from your meals.
9. Eat little and often:
If you go for more than five hours without eating the body starts to think itâ€™s being starved and floods itself with the stress hormone cortisol to prepare for what it thinks is a famine. Plus when you do finally eat you are more likely to overeat or pick at the wrong things because you are so hungry.
10. Cook carefully or not at all:
Overcooking food can kill off or reduce the number of nutrients your meal contains, and when we donâ€™t get enough good nutrients we donâ€™t feel satisfied and soon start to get cravings.Try to make sure at least half the food on your plate is raw.
11.Â Think before you drink:
WhenÂ you drink can be as important asÂ whatÂ you drink. Dehydration is very stressful to the body. Always eat protein with starchy carbs:eating a few nuts everytime you eat fruit to slow down the bodyâ€™s absorption of sugar, meaning less reaches your waistline.