BUL­LETIN

WEIGHT LOSS

Men's Health (South Africa) - - WEIGHT LOSS -

SQUEEZE OUT MORE KILO­JOULES

In a re­cent study, peo­ple who ate whole grains in­stead of the same amount of re­fined grains (207 grams) pooped 238kJ ex­tra a day. A fi­bre­filled gut may use more kilo­joules in di­ges­tion. For the deuce-in­duc­ing dose, choose high-fi­bre grains such as oats, brown rice, and quinoa.

WALK TO­WARDS A SIX-PACK

Re­plac­ing 30 min­utes of se­den­tary time with walk­ing ev­ery day for a week can re­duce your waist by 1.3cm, Dutch re­search sug­gests. One the­ory: mov­ing ac­ti­vates pro­duc­tion of a fat-burn­ing en­zyme called lipopro­tein li­pase, which is re­duced when you’re seated.

PHONE IT IN

Peo­ple at risk for di­a­betes who used tech tools to fol­low diet and ex­er­cise plans lost an av­er­age of 3.6kg in a one- to four-year pe­riod in a re­cent study. Try Omada (itunes.com). It costs R1 850 a month for four months and R260 a month af­ter­wards, but it’s worth the re­sults.

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