Add vinegar to your meals
The stuff you usually douse your chips with reduces the accumulation
of body fat and weight gain by 10%, according to research in the Journal of Agricultural and Food Chemistry.
It’s rich in acetic acid, which slims your waist by churning out the
proteins involved in breaking down fats. Soak veggies in a diluted
teaspoon before steaming, marinade meat in it before grilling, or make a
dressing to pour over your meals.
Tolerate allergies
Runny nose? Grab a tissue instead of a pill. A study in the journal Obesity
found men who take antihistamines to combat hay fever are 55% more
likely to be overweight during summer due to overeating. The researchers
think suppressing histamine reduces fat metabolism and boosts appetite.
So next time you’re sniffing, think of your abs when deciding how
to tackle the problem.
Make sure your salads are better dressed
Eating salads can aid weight loss but your dressing can undo the good
work. A mixture of honey, olive oil and low-salt soy sauce is the best
combination according to research from the University of Illinois. The
antioxidant-rich honey is a healthy alternative to the refined
sweeteners in shop-bought dressings. Plus it stops the omega-3-rich oils
from oxidising so they remain 100% effective for weight loss. Combine 1
part honey, 1 part soy and 2 parts olive oil.
Give yourself a rub-down
Research in the Iranian Journal of Health and Physical Activity
found that massaging your gut for 15-20 minutes a day helps it lose
significant amounts of fat. The action increases a process known as
local metabolism and makes the fat biologically available for burning.
You might get some odd looks if you try it in the changing rooms, so do
it in the privacy of your own home.
Choose the right protein shake
Pick the right shake to up your calorie burn for hours to come. Opt
for whey protein after a workout as it provides a bigger calorie-burning
boost and hits your muscles faster than other protein sources,
according to a Swiss study. For an anytime drink stick to casein as it’s
digested slower, delaying hunger pangs.
Avoid low-fat snacks
You’ll take on 28% more calories if you eat low-fat snacks instead of the everyday variety, according to a study in the Journal of Marketing Research.
People tend to think these ‘healthy’ versions are much lower in fat
than they actually are. Low-fat foods usually contain around 11% less
fat than their regular counterparts, but dieters believe they contain
anywhere up to 40% less. “People don’t realise
that low-fat foods are not always low-calorie,” says study author Brian
Wansik. Take home message?
Go full fat (in moderation) to lose weight.
Supplement daily
You’ll double your body’s ability to build muscle if you take a fish
supplement with at least 150mg of DHA and 200mg of EPA every day, found
research at Washington University. “These omega-3 fats send signals to
your body telling it to start turning protein into muscle,” says study
author Dr Bettina Mittendorfer. Try Super Omega-3 from myprotein.co.uk.
Go low GI at breakfast
You’ll burn an extra 5% of fat during training if you start your day with a low GI breakfast, according to research in the Journal of Nutrition.
Try reduced-sugar baked beans on rye toast to sweat off more of your
paunch and reduce the chances of you raiding the vending machine before
lunchtime.
Words: Ray Klerck
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