Researchers have debated the role of dairy foods in weight management. Diets with at least three daily servings of [low-fat] dairy products speed weight loss and body fat loss in obese people compared to a diet with little dairy, according to Michael Zemel, PhD, of the University of Tennessee, who has published his results of the value of dairy in the Journal of the American College of Nutrition and other journals.
It's the age-old question: How many sets do you need, and how much time should you spend in the gym each day? The answer varies from person to person, but when burning fat is the primary goal, a good rule of thumb is to train until you're pretty beat up, but not to the point at which you're flattened and thoroughly exhausted. That type of kamikaze training may satisfy your pysche, but it does a number on your anabolic hormones.
On the face of it, skipping meals seems like a path to losing weight — if you don’t eat as much, you’ll drop fat. But in practise, it doesn’t work out like that. A 2015 study from Ohio State University found that skipping meals messes up your metabolism and your hormones (specifically insulin), which results in an increased likelihood of abdominal weight gain. Researchers recommended eating several small meals throughout the day as opposed to one or two big ones.
In the UK, up to 5% of the general population is underweight, but more than 10% of those with lung or gastrointestinal diseases and who have recently had surgery. According to data in the UK using the Malnutrition Universal Screening Tool ('MUST'), which incorporates unintentional weight loss, more than 10% of the population over the age of 65 is at risk of malnutrition. A high proportion (10-60%) of hospital patients are also at risk, along with a similar proportion in care homes.
A University of Michigan study found that lab rats who nommed on a diet enriched with powdered blueberries had less abdominal fat after 90 days than rats who ate a standard diet. The researchers suspected that blueberries are so good at targeting belly fat because of their high levels of phytochemicals, a naturally occurring antioxidant. FYI, blueberries are also an excellent source of fibre.
Sure, high-intensity cardio can help you torch calories, but ideally, you’ll also need to pump some iron to build metabolism-boosting muscle. That’s because strength training is one of the few activities you can do to spike the amount of calories you burn, even after you’re done with your workout. Case in point: one 2012 review of research found that while completing a 20-minute resistance training circuit may help you burn 200 calories, your body’s resting metabolic rate stays elevated for the next hour, helping you burn an additional 50 calories. Plus, when you lose weight, you lose some muscle with it, so building and maintaining that lean mass will help you achieve a more toned look.
While the Duke study found no added benefit to resistance training (aka weight or strength training) when it comes to belly fat, a 2014 study from a Harvard University team found otherwise. Twenty minutes of weights a day was linked to less of an increase in belly fat (particularly for older men). “Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass," said the paper’s lead author Rania Mekary.
Listen to your mum - dieting is faddish. Instead, improve the "quite" to "all" healthy and eat only nutritionally balanced, healthy foods. Cut out all sweets and junk foods, apart from an occasional treat, as humans would have always done till recent times. The exercise is important, and include plenty of stealth exercise, such as taking the stairs instead of the elevator and cycling to the shops instead of driving, etc.
When we decided Nick should join the FWTFL through the first Men’s program, we thought it would just be a way to help support each other through the process, especially to provide additional accountability to avoid stress eating. Prior to the FWTFL, every time our son would have his quarterly brain MRIs, a follow up appointment, or a scary fall at daycare- we would immediately begin stress eating. The awful food choices started a cycle in which we would stress eat, feel gross because of the fatty processed foods, then go to bed, sleep awful, wake up and do it all over again. Our days were full of processed foods, large portions, and increasing displeasure in the way our bodies looked, especially at such young ages (26 & 30). After I had successfully completed 3 weeks of the women’s FWTFL with Amanda, Nick was ready to join the Men’s version so we BOTH looked better, and more importantly FELT better. During our FWTFL cycles, we faced our son’s one year “cancer-versary” along with his scan and follow up appointment. For the first time in the last year, we felt in control. Not just of our food, but of our lives, as we were always REACTING to bad news, bad days, etc. and now we were able to take control of our choices and especially our bodies. Yes, we have seen victories on the scale, and in the form of inches lost. BUT our non scale victories have been SIGNIFICANTLY more amazing and impressive. We have more energy to play with our three kids, we are in better moods, and are happier throughout the day, we don’t get “hangry” like we used to, and most importantly for us, we don’t eat out of stress. We eat to fuel our bodies appropriately for the right reasons. We are also saving money as a NSV, as we were eating out 3-4 days PER WEEK, and now we are cooking more than ever at home- and I. ATE. SALAD! I used to hate the idea of anything green, and last week I bought and ATE salad on my own. Nick is no longer drinking Energy Drinks (he used to drink 1-2/day for the last 10 years) and hasn’t had A SINGLE DRINK since starting the FWTFL, and doesn’t NEED the energy. I am no longer drinking soda, which I can easily say was an addiction, as I needed the caffeine in order to stay awake because my body was SO out of whack.
Even if you do meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you’ll eat everything in sight—it’s survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
Before you scarf down meal number one, get moving: Working out first thing in the morning can help you lose 20 percent more fat than exercising after breakfast, according to a 2013 study in the British Journal of Nutrition. For a quick sweat session, try this fat-burning HIIT workout that includes challenging moves like squat jumps and lunges, but can still be done in the comfort of your living room. The best part? It takes just 10 minutes to complete.
2. Eat smaller meals more frequently: “Insulin is probably the single most important factor that contributes to fat storage,” Seedman explains. This hormone is activated when you eat and responsible for shuttling nutrients into cells, either fat or muscle. A quick biology lesson: Every time you eat a meal, your blood glucose spikes, and when this goes up, so do your insulin levels. More calories at once means a larger spike in both. When these levels are sky high, it signals to your body to put nutrients into fat cells instead of muscle, causing an accumulation of fat, Seedman explains. The same thing happens when your insulin stays elevated for a prolonged period of time, which is why it’s important to let yourself become hungry before eating again, he adds. Aim for five to six meals throughout the day.