There is one little thing that you can do to lose weight which will  make a big difference and that is to simply eat more slowly. Taking your time over your food is a much neglected weight loss essential.

In today’s fast paced world most of us rarely take the time to chew our food properly and savour every bite. But if you take more time to consume your meal not only will you eat less but you’ll enjoy it more and feel more satisfied after. This is because it takes about 20 minutes for the stomach to register to the brain that it’s satisfied. Many of us gobble our food down, still feel hungry and end up eating far more than we need to because we’ve eaten so quickly.

 

As well as taking your time, another important aspect is to be more ‘mindful’ when you consume your food. Conscious or mindful eating sounds very Zen but all it really means is to take your time eating by being in the moment. Take a look at your food, smell it, chew it slowly and savour the flavour and texture of each bite. Put your knife and fork, or your fingers, down between each bite. Eating in this methodical way not only helps you to digest your food better but it encourages a calm and relaxed mindset. New research has shown that there is a strong link between high levels of stress and weight gain – particularly around the  middle.

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In a nutshell, mindful eating can help you lose weight, enjoy food more, eat less and reduce stress. By giving your digestive enzymes plenty of time to work their magic it can also boost the digestive process so your body gets the nutrients it needs to help you lose weight. Remind yourself of the benefits the next time you find yourself gulping down your food and try following these simple mindful eating rules instead:

 

The rules of mindful eating:

• Switch off the television: don’t do anything else when you eat. Don’t watch television, drive, walk, talk on the phone, argue, surf the net or read a book. Concentrate only on the food you are eating.

•  Slow down: Put your knife and fork down between bites. Don’t put another bite into your mouth until you have finished chewing and swallowing what is in your mouth already. This can be tough if you are very hungry but deep breathing between mouthfuls should help. You may also want to buy smaller knives and forks to one ones you normally use so you eat less with every bite – or even better try using chopsticks.

• Go for quality: Only eat food that is healthy and fresh. Don’t eat something just because it’s there or because it’s almost past it’s sell by date or because it says diet on the packaging. Eat what looks and smells nutritious and delicious to you.

• Follow your hunger: Let your hunger lead you to eat. Don’t get to the point when you are starving but allow yourself to feel hungry – remember, a little hunger won’t kill you.

• Use napkins: Set your table, dim the lights and put some fresh flowers on your table. Try to make every meal time an occasion. Put your knife and fork on your napkin.

• Listen to your stomach: It is not a crime to leave food on your plate or even throw it away. You aren’t a fully paid up member of the clean plate club. Be honest with yourself. Let your body tell you when to stop, not what is left on your plate. If you find it hard to leave food on your plate when you start to feel full put your plate to one side. If you are at home throw the food away. If you are out, set your plate on the edge of the table to let your waiter know to take it away.

• Let music play on: Calming music when you eat can be very relaxing. You can try listening to classic FM or to your own classic collection. Do make sure that the music is background music only – gentle and calming in the background and not loud and distracting.

• Stop beating yourself up: You aren’t ‘bad’ if you do indulge now and again and eat too much and you are not ‘good’ if you stick to vegetables and fruit for every meal. Eating so called healthy or unhealthy food does not make you a sinner or a saint. It’s your attitude that makes all the difference. Remember the 80/20 rule. It’s fine to indulge every now and again as long as you eat healthily most of the time – food, after all, is one of life’s pleasures.

Stress proofing your diet

All this is fine if you’re relaxed, on holiday or it’s the weekend but what about those times when we’re busy and stressed. When you’re stressed it is so easy to feel drawn towards something that distracts you and makes you feel better quickly and that something is often food. However, learning to become more mindful in these moments can help you break that destructive pattern. Here’s how:

First of all acknowledge that you are feeling stressed. It’s impossible to change unhealthy habits unless you recognise that you have them. Learn to recognise your stress signals, which might include headaches, rapid breathing, or munching when you’re not hungry.

Second, when it’s time to eat instead of stuffing food down try to enjoy the taste of what you are eating; the textures, and smells, which is how we derive comfort from food in the first place. The more you savour and enjoy your food the less you will need to eat of it to get the stress relief you are seeking.

 

If you do succumb to a stress induced binge make a mental note of it and then the next time you feel tempted recall the guilt you felt afterwards. Is your binge worth it? Then take steps to control the amount you are eating. Buy one chocolate bar instead of a multi pack. And when you eat that chocolate bar stop and check in with yourself. Think: do I really want to eat this? Is it going to help me? Just taking a moment to reflect on the reasons you are eating can interrupt the pull towards comfort eating.

Often we don’t distinguish between physical hunger and emotionally driven cravings. Try rating your hunger on a scale of 1 to 5 with 1 not hungry at all and 5, starving. If it’s a 1 or 2 ask yourself if it is food you are really craving or reassurance or distraction. If it’s a 3 or 5 eat something healthy. If it’s a 4 or 5 eat a healthy meal or snack straight away; the hungrier you are the more vulnerable you are to overeating.

 

If the urge to raid the biscuit tin is just too great don’t deny your craving as this will only strengthen your desire to scoff the lot. Instead remind yourself that you always have choices: do you want to have one biscuit now, with a piece of fruit or do you want to wait until the urge is so strong that you can’t fight it anymore? Recognising that you have choices puts you in charge, not the food craving.

Q: What is the baby food diet? I’ve heard it’s nutritious and additive free. So would you recommend it?

A: The baby food crash diet means that you trade a regular sized meal for a jar of baby food. Similar to portion controlled diets, the baby food diet uses jars of baby food as a ‘healthy’ alternative to snacks and sometimes a meal because baby foods have fewer preservatives and additives than regular processed foods. The baby food is eaten right out of the jar at room temperature. The jars consist of liquidised or pureed versions of the food that we enjoy chewing daily.

 

The baby food diet is a diet I would never recommend to my patients for a number of reasons.

 

On the baby food diet, you’d be eating between 2 and 3 jars of baby food a day which is a significant drop in calories. Not only will this slow down your metabolism making long term weight loss harder, it will leave you feeling weak and tired and will not satisfy your hunger.

 

If you want to diet and nutrition is important to you, the baby food diet is lacking in nutrients that are essential for your health and well being. It also won’t do what it says on its label; help you lose weight. You may lose a few pounds when you start but this is just water and muscle weight and in the long run you’ll end up putting it all back on again as fat and more besides because your metabolism (fat burning) has slowed down. Not to mention the fact that eating bland and unsatisfying pureed baby food instead of a healthy meal you can chew and savour isn’t doing your digestive system any favours.

 

I’ve said it before but it’s so important I’ll say it over and over again. Crash diets and fad diets like the baby food diet never work when it comes to weight loss. Crash diets remain popular despite the unhealthy effects that crash diets can produce. In 2007 the world’s largest study of weight loss at the University of California showed that dieting is damaging because of the tendency to regain weight which is associated with an increased risk of heart attack and diabetes.. The only way to lose weight healthily and successfully and keep it off in the long term is to lose it gradually at a rate of no more than 1 to 2 pounds a week through eating a healthy diet rich in metabolism and health boosting whole grains, fruits, vegetables, oily fish, legumes, nuts and seeds.

If you’re gaining weight without eating any more, feeling tired, get constipated a lot, suffer from dry skin and feel cold most of the time even when it’s a warm day, you could have an under active thyroid (hypothyroidism). Around 1 in 50 women develop an under active thyroid and it tends to be most common in women aged over 40.

The thyroid gland situated in your neck, helps control your metabolism which in turn controls your weight. Your thyroid produces a number of hormones, the most important being thyroxine (also called T4).   Thyroxine, an inactive hormone, becomes activated when converted to triidothyronine (called T3).  Your thyroid gland is like a thermostat that regulates your body temperature and tells your body to burn calories and use energy. It is the T3 hormone that makes the metabolism work faster and burn fat.  An underactive thyroid may be caused by one of two things: either your pituitary gland is not producing enough thyroid-stimulating hormone (TSH) or your thyroid is not working properly. 

 

How can you tell if your thyroid isn’t working properly?

 

If you answer ‘yes’ to four or more of the following questions, your thyroid gland could be underactive. Ask your doctor for a blood test, which can establish how well your thyroid is functioning.

 

• Has your weight gone up gradually over months for no apparent reason?
• Do you often feel cold?
• Are you constipated?
• Are you depressed, forgetful or confused?
• Are you losing hair or is it drier than it used to be?
• Are you having menstrual problems?
• Are you having difficulty getting pregnant?
• Have you noticed a lack of energy?
• Are you getting headaches?

 

If a blood test does not show that you have an under active thyroid, you may only have a mild problem, which could go undetected in a blood test. In most cases healthy diet and lifestyle changes (see below) will get your thyroid back on track.

 

The other way to test whether you have low thyroid function is to measure your temperature. If your temperature is too low, it may indicate that you have a sluggish metabolism caused by an underactive thyroid. Aim to take your temperature once a day for three days. If you have periods you should take your temperature on the second, third and fourth days of your cycle. A woman’s body temperature rises after ovulation so it would not give a clear picture if done later in the cycle. If you are not menstruating, take your temperature on any three consecutive days.

 

Put a thermometer by your bed before you go to sleep (a mercury thermometer is fine but there are some good electronic ones on the market). When you wake, lie still in bed and take your temperature before drinking or visiting the bathroom. Put the thermometer in your armpit and leave it until it bleeps. If you are using a mercury thermometer, leave it for 10 minutes. If your average temperature over the three days falls below 36.4ºC (97.6ºF), your thyroid may be under functioning and you should consult your doctor or health professional immediately.

 

The thyroid diet

 

As with so many conditions concerning hormonal imbalance the first line of treatment is dietary. While no diet works for everyone, the same is true with a thyroid-supportive diet. In general, however, the better the quality of your diet, the healthier your thyroid gland will be, as well as every other gland, organ and cell within your body. More specific dietary recommendations are outlined below.

 

Unhelpful Foods

You don’t need to cut them out of your diet completely but foods to eat LESS of as they may interfere with thyroid function are: cabbage, kale, broccoli, kohlrabi, mustard, lima beans, sweet potato, peanuts, and soya products, so keep these to a minimum. These foods are called goitrogens which means they can block the uptake of iodine (see below) and make thyroid problems worse. These foods only seem to be a problem when they are raw and eaten excessively, so make sure they are cooked well and eat in moderation.

 

Avoid Stimulants

A diet that is heavy on the consumption of alcohol, caffeine and sugar will over-stimulate the thyroid, and this overwork leads to the thyroid eventually being unable to fulfil its function. Cutting back on sugary foods and drinks, limiting or eliminating alcohol and caffeine and eating a healthier balanced diet will give your thyroid the break it needs to rejuvenate and start working properly.

 

Protein

Since it takes more energy to break down protein than carbohydrate and fat, it is easy to see that your metabolic rate increases in relation to protein intake. Hence, a healthy thyroid diet entails eating good sources of such as fish, legumes, egg, nuts and seeds.  An adequate intake of protein will also deter the hair loss that often accompanies an underactive thyroid condition.

 

Fibre

The recommended daily amount of fibre is 25 grams a day. Since fibre slows down the rate at which food, including simple carbohydrates, is digested, getting this quota is important for keeping insulin production in check when incorporating a thyroid-friendly diet into your lifestyle. High fibre foods include lentils, kidney beans, apples, pears, broccoli, cauliflower, green leafy vegetables, whole grains (which naturally contain bran rather than adding in refined bran), almonds, and flaxseed (linseed) to name a few.

 

Supplements

In general, a multivitamin and mineral is essential in the thyroid diet (choose one that is appropriate for your age, if you are over 45 then MenoPlus is a good one, see the Resources page) but the following specific nutrients also help optimise healthy thyroid function.

 

Iodine

This mineral is a necessary component of T3 and T4. Iodine combines with the amino acid tyrosine and gets converted into the two thyroid hormones. For this reason, getting sufficient amounts of iodine through fish, seaweed and shellfish is critical for the optimal function of the thyroid. It is well documented that a diet low in iodine is associated with hypothyroidism or under-active thyroid. The best supply of iodine is from sea salt and seaweed. In Japan, for instance, the daily intake of iodine from seaweeds is estimated to average 3mg per day and thyroid disorders are known to be extremely rare.

 

Herbalists have traditionally used bladderwrack which is a sea weed rich in iodine to help with under active thyroid. Some studies show that a combination of iodine and vitamin E is most effective in boosting thyroid function.  If you take too much iodine you can actually make an under-active thyroid condition worse.  I would recommend that you see a qualified practitioner to help with thyroid problems.

 

Selenium

Increasing your intake of selenium has also been shown to boost thyroid function as selenium; along with zinc are both essential for the prevention of diminishing T3 hormone levels. T3, remember, is the active thyroid hormone which burns fat. If your T3 levels are low, your metabolism inevitably slows down. You can boost your intake of selenium by eating foods such as whole wheat bread, brazil nuts, tuna, onions, tomatoes and broccoli. Include some of these foods on a regular basis in your diet.

 

Zinc

One study in Italy revealed that supplementing the diet with zinc improves thyroid function. Many patients with hypothyroidism have low levels of zinc, and the study demonstrated that over 50% of patients given zinc supplementation experienced improved thyroid function which reduced the incidence of clinical hypothyroidism.

 

Hypothyroidism and Toxic Materials

Preliminary studies have found an association between multiple chemical sensitivities and hypothyroidism. One study found a correlation between high blood levels of lead, a toxic heavy metal, and low thyroid hormone levels in people working in a brass foundry. Many of these people also complained of depression, fatigue, constipation, and poor memory (symptoms of hypothyroidism). Occupational exposure to other chemicals has also been associated with decreased thyroid function

 

Exercise

Physical activity is especially important if you suffer from an under-active thyroid because it can help speed up your metabolism and boost weight loss. A daily 30 minutes of brisk walking, building up to 45 minutes is fine. If you currently take regular exercise, it will help to increase what you do by just 10 minutes extra per day.

 

Reduce Stress

Stress is thought to be a contributing factor to the development of hypothyroidism. This is because high cortisol levels released when you are stressed reduce levels of the thyroid hormone T3.  Added to this, high levels of cortisol will urge your body to break down muscle to provide glucose for your brain and the less muscle you have the slower your metabolism will be. Stress management techniques such as breathing, meditation and yoga are all recommended. Another great way to reduce stress is to take regular exercise. Taking regular time out is also crucial.

 

Master of your metabolism

Remember, the thyroid hormone is the master metabolism hormone. And even if your thyroid is functioning healthily eating a healthy diet and exercising regularly can help keep it healthy and functioning optimally.

 

If your thyroid is out of balance, your metabolism is out of balance too and this will make any attempt at weight loss tough. You may be prescribed medication by your doctor, and this can work alongside your new eating habits to help resolve your difficulties. However, in my experience, even while on medication, weight loss is slower than normal, so it is VERY important to stick closely to a healthy eating plan AND take regular exercise.

 

Whether or not you have a thyroid problem it is important to eat healthily, exercise regularly and ease up on stress to keep the thyroid working as well as possible to keep your weight under control, and help you feel better.