GLOBAL FAT LOSS SE­CRETS

More than 70 per cent of Aussie men are over­weight or obese. So we searched the globe for the best ways to drop fat for­ever

Mens Health (Australia) - - Classifieds -

The best lard-blast­ing tips from evey­where from Ice­land to Sin­ga­pore.

1/ BRAZIL

WORLD­WIDE OBE­SITY RANK­ING: 84 WHAT THEY DO: EAT TONS OF BEANS WHY IT WORKS In Brazil, lunch isn’t a sub and chips – it’s beans and rice. Brazil­ians get about 10 per cent of their kilo­joules from beans and legumes, re­ports Nu­tri­tion Jour­nal. In one study, peo­ple who ate legumes daily lost more weight than those who didn’t. It’s all about the fill­ing fi­bre and pro­tein. And since legumes are chewy, you end up eat­ing less and stay­ing sat­is­fied.

STEAL IT Make a quick salad of lentils, chopped cu­cum­bers, toma­toes and pars­ley, says di­eti­tian Erin Peisach. Or heat up a can of len­til soup. At din­ner, use len­til or bean pasta in place of the reg­u­lar kind.

2/ ICE­LAND

WORLD­WIDE OBE­SITY RANK­ING : 50 WHAT THEY DO: SKYR THINGS UP WHY IT WORKS Skyr, a thick, plain yo­ghurt, is an Ice­landic sta­ple. It’s packed with pro­tein yet low in sugar, a combo that bodes well for your belly and sets a high bar for other yo­ghurts. That’s be­cause pro­tein is the most sa­ti­at­ing macronu­tri­ent, says nu­tri­tion­ist ad­vi­sor Alan Aragon. Bonus: skyr has a ton of cal­cium. When com­bined with pro­tein, cal­cium helps with mus­cle preser­va­tion.

STEAL IT Sports di­eti­tian Marie Spano sug­gests a daily skyr snack. Try Pro­cal Ice­landic Skyr, which has 20 grams of pro­tein per serve. Eat two if you weigh more than 90kg. And toss in ⅔ cup of berries, says Aragon.

3/ UNITED KING­DOM

WORLD­WIDE OBE­SITY RANK­ING: 21 WHAT THEY DO: FAST 2 DAYS A WEEK WHY IT WORKS This diet, which in­volves fast­ing for two days and stay­ing flex­i­ble the other five, is gain­ing pop­u­lar­ity in the UK. “It ap­pears to work,” says Dr Louis Aronne. For peo­ple count­ing kilo­joules, fast­ing is a good way to stay on track. “By short­en­ing the win­dow of eat­ing, some peo­ple find it eas­ier to eat less, there­fore help­ing them re­duce kilo­joules,” says Spano.

STEAL IT On fast days, eat 2500 kj to 3350 kj, the ma­jor­ity of which should be pro­tein. The rest should be veg­eta­bles so you get enough fi­bre, says Spano. On other days, eat as well as you can. Just don’t re­live your pizza and pie glory days.

4/ SPAIN

WORLD­WIDE OBE­SITY RANK­ING: 37 WHAT THEY DO: CAL­IS­THEN­ICS WHY IT WORKS Out­door train­ing is ex­plod­ing in Spain. At the top of the docket? Cal­is­then­ics. “Many ci­ties in Spain are now in­stalling ba­sic bars,” says Julio César Ortega of Men’s Health Spain. In parks and on beaches, Spa­niards use bars for ex­er­cises like chin-ups and pushups. Trainer Mike Boyle says moves like th­ese can en­hance weight loss for about the first three weeks of a new plan.

STEAL IT Boyle rec­om­mends cov­er­ing th­ese four bases: squat, push-up, chin-up and plank. “You should do as many tech­ni­cally sound reps as you can do,” he says. Af­ter three weeks, add a weighted vest to chal­lenge your­self.

5/ NETHER­LANDS

WORLD­WIDE OBE­SITY RANK­ING: 76 WHAT THEY DO: BIKE EV­ERY­WHERE WHY IT WORKS Dutch peo­ple bike an aver­age of 1000 km a year. “About 25 per cent go to work on a bike ev­ery day,” says di­eti­tian Karine Hoen­der­dos. Boyle gives bik­ing a big thumbs-up: “If you’re go­ing to point at one thing for weight loss, I like bik­ing the most,” he says. With­out ground con­tact, you’re less likely to strain ten­dons or sus­tain in­juries from the pound­ing your joints take dur­ing a run.

STEAL IT Start with 20 min­utes on a sta­tion­ary or sin­gle-speed bike (opt for the ones with the high han­dles, Stranger Things-style). They’ll limit flex­ion, a cul­prit be­hind back pain, says Boyle. From there, add 5 min­utes ev­ery week.

6/ SIN­GA­PORE

WORLD­WIDE OBE­SITY RANK­ING: 133 WHAT THEY DO: PACK IN THE TOFU WHY IT WORKS It’s com­mon to find Sin­ga­pore­ans en­joy­ing dishes like yong tau foo – tofu stuffed with ground meat or fish paste. Tofu is packed with pro­tein yet low in kilo­joules. “I think it’s one of the best plant-based pro­teins,” says Spano. Sure, a hard-core car­ni­vore might say there’s noth­ing like that first bite into a juicy An­gus beef burger, but we think Sin­ga­pore­ans might be onto some­thing.

STEAL IT Use tofu as a com­ple­ment, not the main event. Mix 110 -170g of the soft ver­sion with a splash of light soy sauce, a squirt of sriracha sauce and a few drops of se­same oil, says Aragon. Then add it to your favourite salad.

7/ AUS­TRALIA

WORLD­WIDE OBE­SITY RANK­ING: 17 WHAT WE DO: SOFT-SAND RUN­NING WHY IT WORKS Hey, we’re do­ing some­thing right. Find some soft sand, not the densely packed stuff. It may look cush­iony, but don’t be fooled: soft sand will give you a bet­ter work­out. You can ramp up the in­ten­sity of your train­ing ses­sion with­out in­creas­ing the du­ra­tion, says trainer Kevin Too­nen. You’re likely to burn more kilo­joules than you would dur­ing your aver­age neigh­bour­hood run.

DO IT Start with soft-sand walk­ing. When you start run­ning, “dis­tances should be var­ied be­tween shorter, faster runs and longer, slower runs,” says trainer Al­wyn Cos­grove. No beach? Run on a soft, grassy bush trail.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.