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The Afternoon Show
The Afternoon ShowRTÉ One, Weekdays, 4.00pm

Dr. Mark, Medicine Man

Friday, 9 April 2010

Dr. Mark Hamilton is giving his insider tips on how to lose weight the easy way. He'll also be answering your questions, so you can get some free advice from the comfort of your living room.

We're all looking to be thin but don't have the time or energy to burn fat in the gym or live on a piece of lettuce. Here are some easy hints that may make a different to how comfortable you feel in your jeans.

Dr. Mark Hamilton

1. Take regular stand up breaks

If you sit for over half an hour at a time your metabolism slows down, and the triglycerides stop working. Moving more during the day is very important for the body and it can be something so simple like standing when on the phone, parking 7 minutes away from your office, which means you're guaranteed 15 minutes a day.

2. Eat slowly

Spend at least 30 minutes eating your meal because the slower you eat, the more appetite-suppressing hormones are released, according to the Journal of Clinical Endocrinology and Metabolism. Use foods that take longer to chew, i.e. wholegrains.

3. Reduce portion sizes

Portion Distortion is the reason that obesity in America is such a big problem. If you take a quarter of your plate off for each meal, you could save up to 500 calories, which would result in 4 pounds a month of weight loss. Even a reduction of 100 calories a day can mean a slow weight loss of almost 10 pounds a year.

4. Mix up your routine

Being flexible and not giving into your daily routine means that you won't get into bad habits - 'behavioral flexibility' - This is according to Do Something Different Journal by Prof Ben C Fletcher.