A READER’S DIGEST OF WEIGHT-LOSSJARGON
Shedding pounds can be heavy-going with such a hefty library of scientific literature to digest. So, we’ve slimmed it all down to this bite-sized glossary. Follow it to the letter to hit your goals
A IS FOR AEROBIC
Historically, aerobic exercise has been considered the best for “burning” fat, as you use a higher percentage of it for energy. But anaerobic burns through more energy over time. Confused? Just mix it up. (And see H.)
B IS FOR BROWN
Brown fat burns calories and generates heat, as does the less potent but more plentiful beige. Regular, prolonged cold exposure fires up both. Turn your thermostat down to 19°C.
C IS FOR CALORIE
A unit of energy in food, enough to heat 1kg of water by 1°C. But that’s where the consistency ends. You absorb more calories from overcooked or processed food (including smoothies), and fewer if it’s raw or natural. And you burn 25% of the calories from protein just by digesting it, compared to 10% for carbs and fat. All of which means that calorie counts on food packaging and cardio machines don’t give you the full picture, and calculations like the below are simply educated guesses. Weight loss is more complex than basic maths. Still, calories count – as should you, to get a baseline figure.
D IS FOR DIET
Or deficit. Whether they cut food groups, macros or mealtimes, all diets work by restricting calories, whatever the claim. After nutrition, what matters is that you eat less than you burn off – but by no more than 500kcal per day.
E IS FOR ENVIRONMENT
By which we mean factors that influence you to eat more and move less – from food availability, calorie density and portion size to motorised commutes, sedentary jobs, social media and stress.
F IS FOR FULLNESS
The protein-rich yogurt, fibrous fruit and fatty flaxseed in this breakfast parfait from performance nutritionist
Liam Holmes (@ph_nutrition) will reduce your levels of hunger hormone ghrelin and raise repleteness peptides. Early-bird protein prevents peckishness later on.
INGREDIENTS
• Zero-fat Greek yogurt or vegan alternative, 150g
• Berries, handful
• Banana, ½, sliced
• Flaxseed, 2tbsp
METHOD
Dollop half the yogurt in a jar or bowl. Add half the fruit and flaxseed. Repeat. Eat.
G IS FOR GENES
Don’t fork out for DNA tests. Stanford researchers found that genes, insulin levels and low-fat or -carb diets didn’t make any difference to weight loss: eating well did.
H IS FOR HIIT
High intensity by name, high intensity by nature. Try this nine-minute, no-gear, no-excuses circuit from Barry’s UK founder and trainer, Sandy McAskill. Warm up, then go HAM on each move for 45 seconds, resting for 15 in between. Give yourself a minute after rounds to get your breath back. Build up to three.
I IS FOR INTERMITTENT FASTING
It may be trendy AF, but
IF in any of its forms isn’t proven to be any more effective than good, old continuous caloric restriction for weight loss or body composition. IF ultimately amounts to eating less. If it suits your lifestyle, it’ll work.
J IS FOR JUNK
In that same Stanford study (see G), subjects lost significant weight without restricting calories by eschewing processed foods for the whole, real and satisfying kind. Guess what? They ate fewer calories, without number-crunching. Quality and quantity count.
K IS FOR KETO
Once calories are matched, other diets are as effective as “Atkins on steroids” for weight loss and superior for exercise performance and retaining muscle. Is it worth forgoing nutritious fruits and veg, fibrous grains and delicious beer – not to mention the bad breath?
L IS FOR LIGHT
The sun’s rays shrink white fat cells, while morning rise-and-shine is linked to lower BMI, possibly because it syncs your body clock, so your metabolism ticks over. Meanwhile, vitamin D from sunlight, salmon and eggs stirs fullness hormone leptin. Go for an al fresco brunch, basically.
M IS FOR METABOLIC RATE
Your metabolism slows as you lose weight, stalling progress – or even reversing it. Former contestants on diet show The Biggest Loser burned as many as 800kcal per day fewer than average after completing the diet: their bodies had adapted to running on near empty, making weight regain inevitable. Lose no more than per kilo a week.
N IS FOR NEET
An acronym that stands for non-exercise energy thermogenesis, Neet denotes the calories you burn by incidental movement – or not. This is often a plateau’s real culprit, not a “slow metabolism”. Subjects in one study lost the same whether they trained off 300kcal or 600kcal a day, because the latter indulged in “compensatory” inactivity and eating. (See R.) Keep moving.
O IS FOR OVEREATING
Just don’t do it. Only eat when you feel physical hunger (gradual and in your stomach), not emotional (sudden and for a specific food). Ask yourself if you’re just thirsty (see W), or bored. And make sure you stop before you’re full.
P IS FOR PREBIOTIC
Gut bacteria affect calorie extraction. Grow your own probiotics: garlic, onions, leeks, asparagus, cabbage and oats contain prebiotic fibres that “good” bacteria go crazy for.
Q IS FOR QUADS
Of the common lifts, squats burn most calories and biceps curls the fewest. Strength training while losing weight retains and even adds muscle, which lifts your metabolic rate.
R IS FOR REWARD
The odd treat (not “cheat”) doesn’t affect your metabolism substantially but can refuel your staying power. Just keep within your deficit, or all that discipline will be for naught.
S IS FOR STRESS
Stress triggers cravings and fat stockpiling, while stopping you buying and preparing healthy foods. It leads you to eat poorly on the run, irregularly (disrupting hunger signals) or emotionally. Plus, you lose out on sleep (see Z). Dial it down with meditation, yoga (see Y), or this breathing exercise from Michael Townsend Williams, founder of Do Breathe (dobreathe.com):
01/ Sit somewhere comfortable, ideally quiet (or wear headphones).
02/ Breathe deeply from your belly and through your nose, feeling the air passing.
03/ Count five on each inhale and exhale. Repeat three to five times.
T IS FOR TRACKING
Pretty self-explanatory. It’s absolutely crucial, and you can use apps– or something called “pen and paper”.
U IS FOR UNCONSCIOUS
You eat more when you’re distracted by screens or music. So, contemplate what’s on your plate with “mindful eating”: bring your awareness to what you’re consuming, slow down, savour the smells, colours, textures and flavours. Om (nom nom).
V IS FOR VEGETABLES
Eating less is hard – so eat more. According to a Penn State study, subjects trained to monitor portion sizes still ate however much was in front of them. But they consumed fewer calories by filling up on lowcalorie, high-fibre veg. Simply devote half your plate to greens.
W IS FOR WATER
Animal studies indicate that plain, old H O may facilitate fat breakdown, while human trials show that if you drink more, particularly before meals, you’ll eat less. (See F.) It helps you distinguish thirst from hunger and tops up your Neet (see N) with regular toilet trips, too.
X IS FOR XYLITOL
A low-calorie sweetener in sugar-free chewing gum that is often touted as a weight-loss aid. But there’s growing concern that substitutes can prime you to seek the absent calories, disrupt metabolism, adjust your palate and be addictive. Rats prefer saccharin to cocaine. Chew on that.
Y IS FOR YOGA
Fiery Vinyasa can get the sweat flowing, but its beneficial effect also comes from kindling mindfulness (including mindful eating), dampening down stress and improving sleep outside of shavasana.
Z IS FOR ZZZ
Deficient shut-eye causes you to lack-of-sleep-walk to more calories and bigger portions, choose impulsively, eat with greater relish (figuratively) and expend less energy overall. It also disturbs your hormones and gut bacteria. In short, if you don’t snooze, you don’t lose. Sleep well.