What is the "set point"?

Set point is one's ideal body weight which the body aims to achieve. This body weight is "defended" over time, by interacting physiological processes which are not under conscious control.

This means that if one's set point is on the heavier side, it would be next to impossible to maintain long term weight loss as the body physiology will keep adjusting to maintain the set point.

What are the benefits of eating slowly?

First of all, how does one eat slowly?

Simply put, by chewing your food longer, such as up to 40 times a mouthful. Most people eat as an unconscious act, just chewing and swallowing their food without  really noticing what they're doing.

Studies show that overweight people eat more quickly than normal weighted people. A 2008 study published in the British Medical Journal found that eating until full and eating quickly triples the risk of becoming overweight.

Why is this?

1) The slower one eats the less calories consumed during the meal, and as well in snacks afterwards.

2) Eating slowly allows the hormonal network tell the brain when one is satiated (full) . It takes the body about 20 minutes to realize it's full during which time the hormone, leptin is released to prevent overeating.

3) Mastication (chewing) starts the digestion process by breaking down carbs and proteins so that the nutrients can be made properly available to the body. If the body does not get enough nutrition, cravings for more food, in general,  can cause overeating.

4) Slow eating also helps prevent diabetes.


If you think you may be a food addict by eating too much and eating compulsively, contact Birgit Schinke to develop a relapse prevention or mindfulness plan to help control your food intake.

What is the best way to keep hunger hormones balanced?

Hunger hormones are leptin and grhelin. Permanent weight control involves maintaining balance between these two hormones. Here are the 7 ways to keep hunger hormones balanced:
1) Eat 3 meals a day
2) Space calories throughout the day; no food bingeing.
3) Pay attention to hunger.
4) Sleep 8 hours a night.
5) Exercise.
6) Ger treatment for stress, depression, pain, and substance abuse.
7) Never stop. 

What are hunger hormones?

The three hunger hormones are

insulin
ghrelin
leptin

They must be kept in balance for healthy weight management.

Insulin is the hormone which allows the cells to take sugar/glucose from the blood and use it as energy. If your body is insulin resistant , meaning that the cells don't take up sugar/glucose from the blood, the pancreas will secrete more insulin after eating a high sugar meal, because the cells aren't getting their glucose. The "starving" cells generate the signal to eat more carbohydrates, which is experienced as a carb craving, sweet tooth, or a gnawing desire to eat.

Ghrelin is the hormone which makes you feel hungry. Leptin lowers appetite. If your diet ( protein, fat, carbohydrates) is out of balance,  the body does not receive proper signams to stop eating.

A study from the University of Washington in 2007 (David Cummings) found that proteins suppressed appetite, fats had no effect on appetite, and carbohydrates initially lowered appetite but then rebounded with a much stronger appetite.

Researchers also found that sleep deprivation altered appetite. Essentially that sleep deprivation increases hunger levels as well as slows metabolism.