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.