When you eat spicy foods, it leads to a process called thermagenesis – in other words, heat generation. This process burns more kilojoules, which can help you lose weight or keep those extra pounds away.

Researchers from Maastricht University in Holland and Laval University in Quebec reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

When you eat spicy foods, it leads to a process called thermagenesis – in other words, heat generation. This process burns more kilojoules, which can help you lose weight or keep those extra pounds away.

Researchers from Maastricht University in Holland and Laval University in Quebec reviewed studies that looked at the effects of capsaicin, black pepper, ginger and mixed spices in terms of energy balance and thermogenesis.

1)  Have a glass of water 20 minutes before you eat, this will help your digestion, stop you eating too much, and hydrate you. Remember (mentioned in several places on this site) research has shown that the brain gets confused between hunger and thirst.

2)  Never drink alcohol before a meal – unbalances your blood sugar levels, makes you even more hungry. Once you start eating then have a glass of wine if you wish.

3)  If you keep craving chocolate a) you could be essential fatty acid short, b) or short of magnesium c) or you need to control of your blood sugar levels better.

4)   It is helpful if you can find a slim or health buddy, so you can encourage each other.

1)      Do not count calories. It is however good to be mindful of them and most people have a very good idea what is high in calories and what is low in calories. Generally most people know healthy eating is naturally lower in calories.

2)      A salad when you are out sounds like a good idea but it all depends on the dressing. Ask for the dressing on the side and you can opt for the amount you want or ask for just olive oil and some fresh lemon.

3)      Re-educating your taste buds is such an important part of any successful health or weight loss program. You need to gradually get your taste buds to expect less of a sweet and salty taste. Do this gradually and it will become very easy.

4)      Any habits die hard. Some people go crazy if they can’t have their dessert after a meal. At first substitute your normal desserts with some fresh fruit after meals, or some 70% to 80% cocoa chocolate, take it to the restaurant with you, if need be!

1)     It is important to cut the sodas out of your diet including the ‘diet’ varieties. Research has shown they are highly addictive, cause cravings, mess up your blood sugar levels – resulting in hunger for sweet and fatty foods.

2)    Your body NEEDS certain nutrients – if you don’t eat nutritious foods, if the body doesn’t get the nutrients it needs, it will not turn off your hunger.

3)    For better health and weight loss – eat breakfast like a king, lunch like a prince, and dinner like a pauper.

4)    Not getting enough sleep disturbs your hormone balance and is ultimately fattening – my site and slimming program explains in detail why. It will also explain how to improve your sleep patterns.