The Smart Way to Drop Ki­los

Try­ing to keep up with the lat­est nu­tri­tion science can give you whiplash. Take this quiz and learn to make the right choices

Men's Health (Australia) - - Advantage+ - BY CHRISTA SGOBBA

Q1 When should you sched­ule your car­dio work­out for max­i­mum fat-burn­ing im­pact?

A. Be­fore break­fast B. Af­ter break­fast C. When­ever you want

C. There’s just not a whole lot of good ev­i­dence in sup­port of “fasted car­dio”, like run­ning on an empty stom­ach. While an older Bel­gian study found it could min­imise weight gain, newer re­search has failed to see any ben­e­fits. So sched­ule your car­dio ses­sion when you’re most likely to want to crush it – the best work­out plan is the one you’ll stick to, right? (Right.)

Q2 A roll in the hay counts as a work­out.

A. Fact B. Fic­tion

B. Un­less you’re swap­ping dessert for – nudge, nudge – “dessert”, sex won’t af­fect your weight as much as you’d hope. The New Eng­land

Jour­nal of Medicine re­ports that the av­er­age ses­sion lasts six min­utes, and a guy will likely burn only about 88 kilo­joules.

Q3 What’s the best way to lose weight?

A. Diet B. Ex­er­cise C. Diet + car­dio D. Diet + re­sis­tance train­ing

D. If you want to shed ki­los, it’s not only diet or ex­er­cise – it’s both. And how you choose to sweat mat­ters. Com­bin­ing re­sis­tance train­ing with di­et­ing is the most ef­fec­tive and healthy way to re­vamp your body com­po­si­tion, help­ing you lose fat while main­tain­ing mus­cle, ac­cord­ing to a re­view and meta-anal­y­sis in the Jour­nal of Di­a­betes & Metabolic Dis­or­ders. For the best fat burn, pack your pro­gram with freeweight, whole-body ex­er­cises.

Q4 How much has the av­er­age bagel grown since the mid-’90s?

A. 30% B. 50% C. 70% D. 100%

D. The bagel-obe­sity cri­sis is real. Bagels have re­port­edly bal­looned from 7.5cm to 15cm in di­am­e­ter over the past 20 or so years. That’s a lot of empty carbs.

Q5 Which of the fol­low­ing is best for re­duc­ing body fat if you’re strapped for time?

A. Long-dis­tance run­ning B. In­ter­val train­ing

B. 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.

Q6 Drink­ing roughly two cups of wa­ter be­fore meals can help you lose ___ in three months.

A. 1 kilo­gram B. 2 kilo­grams C. 4 kilo­grams

C.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.

Q6 How long do you need to main­tain your weight loss to make it eas­ier to stay lean for life?

A. One year B. Eight weeks C. Four months

A. 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.

Q8 Gorg­ing on car­bo­hy­dra­terich foods mostly at din­ner is worse than spread­ing carbs through­out the day.

A. Fact B. Fic­tion

B.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.

Q9 Los­ing about 80 min­utes of sleep for eight days may lead to a daily kilo­joule in­crease equiv­a­lent to . . .

A. A slice of toast B. An al­mond crois­sant C. A choco­late-chip muf­fin

C.IF you burn the can­dle at both ends, you might need to burn an ex­tra 2300 kilo­joules per day, too, ac­cord­ing to re­search pre­sented in Cir­cu­la­tion – that’s equal to a large choco­late-chip muf­fin.

Q10 When should you eat your main meal?

A. Break­fast B. Lunch C. Din­ner

A.peo­ple who ate the most at break­fast saw a sig­nif­i­cant drop in their body mass in­dex (BMI) com­pared with those who ate the most at din­ner, a study in the Jour­nal of Nu­tri­tion found. Those who made lunch their largest meal dropped their BMI, too, but not as much as the big-break­fast eaters. The study also sup­ports the ef­fects of stop­ping eat­ing ear­lier in the even­ing.

Q11 Com­pared with kilo­joule-count­ing, 5:2 fast­ing is . . .

A. Sci­en­tif­i­cally su­pe­rior B. Just an­other diet

B.the 5:2 diet – re­strict­ing kilo­joules to about 2400 for two non­con­sec­u­tive days and eat­ing nor­mally for the other five – works for the same rea­son as other eat­ing plans: you’re burn­ing more kilo­joules than you con­sume. In a study in Nu­tri­tion & Di­etet­ics, guys aged 55-75 lost about the same amount of weight on the 5:2 diet as those who cut 2400 kilo­joules a day from av­er­age en­ergy re­quire­ments.

“Drink­ing wa­ter can weigh down your stom­ach, so you eat less”

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