An Australian review found that while both high-intensity interval training and moderate steady-state training (such as jogging) can improve your body composition, you should see the same results in 40 per cent less time per week with the intervals.
Drinking roughly two cups of water before meals can help you lose ___ in three months.
Yup, drinking water can weigh down your stomach, making you feel fuller so you eat less. Participants in an Obesity study who received weight-loss counselling and who knocked back two cups 30 minutes before each meal lost nearly 4.5 kilos after 12 weeks.
How long do you need to maintain your weight loss to make it easier to stay lean for life?
As you lose weight, your body senses the kilojoule deficit. It goes into starvation mode, slowing your metabolism and making it easier for you to pack back on the kilos you lost. But if you’re able to keep the weight off for a year, your body accepts the new normal, your levels of appetite-suppressing hormones increase, and the appetite-increasing ones fall back to your pre-weight-loss levels, a study from Denmark found. That makes it easier to maintain your slimmer physique.
Gorging on carbohydraterich foods mostly at dinner is worse than spreading carbs throughout the day.
The truth: in a recent Obesity study, dieters on a low-kilojoule diet who saved most of their quota of carbs for the evening lost almost three kilos more than those who spread them throughout the day. The researchers found that this diet tweak led to a smaller decrease in the hunger-reducing hormone leptin, compared with the leptin decrease in the dieters who spread their carbs out. This might have kept them fuller for longer, leading to greater adherence to their diet over time. Here’s another tactic to adopt if you struggle to fall asleep at night: an older study showed that certain kinds of carbs, like jasmine rice, may help you get to sleep more quickly.
Losing about 80 minutes of sleep for eight days may lead to a daily kilojoule increase equivalent to . . .