In the world of weight-loss it’s difficult to separate fact from fiction. Here are 25 weight-loss facts from the experts:
1/ FLAVOUR
Research shows that eating satisfaction is derived from the flavour
intensity and visual impact of a meal, not necessarily the amount
served. Kick your food up a notch with spices, which add flavour without
the calories.
Cornell University research.
2/ DAIRY
“Cutting back on the amount of dairy you eat can signal your body to
make more fat cells. When you don’t have enough calcium in your body it
tries to hold onto what’s there. This triggers the release of a compound
called Calcitriol, which increase the production of fat cells”.
A study in The American Journal of Clinical Nutrition.
3/ LIFESTYLE
Those who see exercise as part of their lifestyle, rather than a way to
change their appearance are more successful at keeping the weight off.
A study in Nutrition & Metabolism.
4/ FLEXIBILITY
Ignore strict guidelines. People with a flexible approach to eating had a better track record of maintaining weight loss.
A study published in the International Journal of Obesity.
5/ 'I DON'T'
Saying, 'I don’t' rather than 'I can’t' will give you ownership.
Saying, 'I can’t' suggests something is beyond your control. If you feel
more empowered more likely to stick to it.
The American Dietetic Association.
6/ EXERCISE
Brazilian scientists have observed that exercise heightens the activity
of the neurones that control feelings of fullness; ensuring you eat
slowly and steadily.
7/ EGGCELLENT
Start you day with an egg to lose weight. It will provide you with
prolonged energy release, so you’ll be less likely to opt for a sugary
snack mid-morning. 72.5% of an egg is pure protein despite the 1.5g of
fat.
The American Heart Association.
8/ ALCOHOL
Swiss researchers gave 8 participants the equivalent in alcohol of five
beers; they found alcohol slowed down the participant’s ability to burn
fat by 36%. Double whammy, your body starts making fat called acetyl as
a waste product of alcohol.
9/ CHEW
The act of chewing stimulates satiety hormones better than swallowing liquid does.
10/ WATER
Use water to burn fat! Simply holding a bottle of water when running
can help you shift a few extra pounds. A study found that by holding a
bottle of cold water maintained a low core temperature, increasing
endurance.
Stanford University.
11/ BREAKFAST
'Not eating breakfast can reduce your metabolic rate by 10%' according do dietician, and director of sports nutrition,
Leslie Bonci.
12/ MORNING WORK-OUT
Weight-loss is impossible to sustain without exercise. Studies have
shown athletes who work out in the morning stoke their metabolism higher
and longer and burn more calories throughout the day than those who
workout at the end of the day.
13/ HYDRATION
17% more reps people could do in sets when they were well hydrated.
University of Connecticut.
14/ CARBS
'Slow-burning complex carbs are essential for good health. They keep
you feeling fuller for longer. Opt for brown rice, as it is also rich in
fibre.
Gay Riley, a registered dietician.
15/ OMEGA-3
A shout out to flaxseed - get your omega-3s. It increases a hormone
called Leptin which will banish the unnecessary cravings, Herrings also
have the highest Omega-3 content. So embrace a little fat.
16/ MUSCLE MEMORY
Muscle memory is a thing, your body never forgets. 'The more exercise
you do the more your memory can bank and the easier it is to make
deposits'. Your muscle memory extends beyond your fitness level.
17/ VARIETY
Confuse your body. Keep your muscles guessing and they will get leaner and stronger.
Tony Horton celeb PT.
18/ SWIMMING
Swimming burns calories, boosts your metabolism, and firms every muscle in your body. No other workout does quite the same.
19/ LEMON WATER
Lemon water – lemon peel contains pectin, a soluble fibre that has been
shown to help with weight-loss. Add some lemon to your water to help
you feel fuller for longer.
20/ RED GRAPEFRUIT
One study found that people who ate half a grapefruit with each meal
lost 3.6 pounds over 12 weeks. The red variety has more of the
cancer-protecting antioxidant lycopene.
21/ DINING OUT
People eat nearly 107 more calories when they eat out rather than eating at home.
22/ SATIETY
Wait a minute or 20 – it takes 15-20 minutes for the food you eat to
reach the end of your intestine where some of the satiety hormones are
released. So maybe wait longer before you dig into desert?
23/ YOGURT + FLAXSEED = POWER-COUPLE
Power-couples: yogurt and ground flaxseed: probiotics need to feed on
prebiotics – fibres found in foods like flaxseed. When you eat them
together your restore and maintain a healthy balance of bacteria in your
body.
24/ PROTEIN
Put high-quality protein on every plate. Just eating it burns energy.
About 25% of the protein calories are burned off in digestion,
absorption, and chemical changes.
25/ MUSIC
Crank up your workout: Music that evokes joy can improve blood-vessel
dilation by 26%. It helps us exercise longer by diverting our attention.
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