Why exercise and eating less makes you fat
FOR years we believed cutting calories and keeping active was the answer to weight loss. But the ‘eat less, exercise more’ approach
doesn’t trigger your body to burn fat: it causes hormonal and biochemical changes that put the brakes on metabolism. It can make the body go into crisis mode and store fat, explains clinical nutritionist STEPHANIE MOORE. Here’s what you need to do instead . . .
Real food matters, not calories
IT’S not about how many calories you eat, but what they do once they’ve been absorbed. Minimally processed food, good natural fats, protein from eggs, oily fish, meat (outdoor-reared is fine, so long as you chew it thoroughly), fibre-rich foods such as nuts, seeds and pulses, sour fruits (such as pale green bananas or Bramley apples stewed with skins on) and bright or deep green vegetables such as radishes and broccoli. Eat like this 80 per cent of the time and calories will give you energy and fat-burning power.
Move more, but exercise less!
SLOW exercise has benefits, but fat burning is not one of them. High-intensity interval training (HIIT) — short bursts of strenuous exercise — triggers the after-burn effect, where you burn fat as muscles strengthen. The more intensively (not longer) you work out, the better. Start with a light jog on the spot, then do 30 seconds of tough exercise such as sprinting uphill, fast bench step-ups or jumping squats. Recover for 60 seconds. Repeat up to eight times.
Forget what you know of fats
SATURATED fats don’t ‘coat’ your arteries — they can support heart health and brain function. Good fats stop insulin (the fatstoring hormone) from spiking, and are found in organic butter, extra virgin olive oil, avocado, macadamia nuts, raw unrefined coconut oil or free-range animal fat like eggs, goose fat and, yes, lard. Avoid polyunsaturated fats (the ones we’re told are ‘healthy’): sunflower oil, margarine. These are highly processed fats your body stores rather than burns.
Get better gut bacteria
IN OUR intestines live 100 trillion bacteria. The right foods, such as fermented foods, feed fat-burning bacteria: live natural yoghurt, sauerkraut (fermented cabbage), kombucha tea (try happykombucha. co.uk) or make a tonic with 1 tsp raw apple cider vinegar in a glass of water. Try Symprove, a liquid probiotic (£79 for four bottles, symprove.com).
Balance your blood sugar
IT’S NO news that sugar is bad for your body, but a daily supplement of the mineral chromium can help regulate your blood sugar level and avoid major sugar cravings while you try to kick the habit. Alpha-lipoic acid, a potent antioxidant, is another blood sugar regulator you can take as a supplement. wHY eating less and exercising more makes You Fat by stephanie moore is published by Health-in-Hand, £11.99.