HEALTHY LIVING

Time to cut back after the feasting? Here a few new findings about weight loss.

Health news

HOT OR NOT?

The standard Bikram beginner class (founded by Bikram Choudhury in the ’70s) consists of a series of 26 set yoga postures and two breathing exercises over 90 minutes – all in 40°C heat. Sweaty stuff!

It has its benefits: studies show Bikram improves lower body strength, lower and upper body range of motion, and balance. Other (less rigorous) studies suggest it may improve glucose tolerance, bone mineral density, your blood lipid profile, arterial stiffness, mindfulness and perceived stress. But what about weight loss?

Colorado State University researchers noted a drop in weight in the study group, but were surprised at how slight it was. ‘I think the heat alters your perception of the intensity of the exercise,’ says researcher Dr Tracy. Because of the risk of heat exhaustion and dehydration, Dr Tracy advises that you pay attention to how you’re feeling: if you’re dizzy, nauseous or cramping, stop. And drink up: you’re losing lots of water – and electrolytes.

ONE TOO MANY

Are you a one-a-day smoker? Well, apparently not even smoking that little spares you the risk of early death. Lead author of a new smoking study Maki Inoue-Choi says, ‘There is no safe level of exposure to tobacco smoke.’

IF YOU DO ONLY ONE THING, MAKE IT THIS: EAT 30 GRAMS OF FIBRE EVERY DAY

It’s a simple change that has almost as much of an effect as following a more complicated weight loss diet, say researchers at the University of Massachusetts.

They divided a group of volunteers with metabolic syndrome (who all had raised blood pressure, cholesterol, and blood glucose, and were overweight) into two. One half consumed more fruit and veg, fibre, fish and lean protein, and less sugar, salt, fat and alcohol. The other half simply incorporated 30g of fibre into their usual diet. And everyone lost weight! The first group lost a bit more, but the simple fix was nearly as effective.

Good sources of fibre are prunes – six give you 12g of fibre. A cup of cooked barley gives you 9g; you’ll get 6g from half a cup of kidney beans or a pear and 4g from an apple, a cup of cooked spinach or a cup of brown rice. Don’t bother with fibre supplements.