Scoop Weight loss March 2015
FOUR WAYS TO...
RESIST, WITHOUT WILLPOWER
1 The sitch: fighting and nail against the office birthday cake
The trick: listen to sentences using inaction words like ‘calm down’ or ‘stop’
The science: in a recent study, test subjects exposed to subliminal inaction-related words experienced automatic increases in self-control while action words like ‘run’ and ‘start’ left desire – for ciggies, booze or food – intact. Until now, so-called ‘inhibitory self-control’ was thought to require conscious effort (a.k.a. willpower). But research reported in journal Cognition showed that inaction words increase the brain’s self-control processes without so much as an ‘awww, but they’re my favorites’.
The tip: record yourself saying 10 sentences such as ‘calm down, tiger’ and play it back when the sponge comes out. Cake? Whatevs.
2 The sitch: hearing the fridge calls your name (actually, not the whole fridge, just the drawer with the chocolate teddy bears in it)
The trick: have your other half or housemate hides your stash
The science: in a recent study, subjects who voluntarily limited access to temptations (science speak: ‘recommitment’) exerted greater self-control than those relying on willpower according to journal Neuron. The trick is particularly fruitful in impulsive, want-it now types, researchers said. Brain activity while subjects made the choice to recommit or not to recommit showed that each tactic activated specific brain regions, with recommitment lighting up the area involved in thinking about the future... the same future in which you’ll be rocking your fave jeans without a nappy pin to hold the waistband.
The tip: forget calling home a chocolate-free zone (where’s the fun in that?). If you don’t trust yourself with the choccie teddies, surrender control to a biscuit warden who can fetch you a single bikkie when you really want one Nom.
3 The sitch: feeling compelled to drive through Maccy Ds en route to work
The trick: get a good night’s sleep
The science: insufficient or broken shut-eye has been directly linked to increased desire for calorie-dense food in a study analyzing the brain regions involved in controlling food choices.
After a sleepless night, healthy young adults had impaired activity in the region involved in complex decision-making and amped up activity in the area that responds to rewards. A preference for junk foods after a restless night but not after adequate sleep confirmed the theory according to the research published in journal Nature Communications.
The tip: skip the caffeinated bevs after lunch, completely darken your room before bedding down and draw the curtains so your melatonin isn’t prematurely skittled at sunrise.
4 The sitch: irrepressible urges to nibble through most of your calories after dinner
The trick: eat a king-size brekkie
The science: eating most of your calories first thing may be the key to killing night cravings as well as improving mood and daytime energy, and staving off disease, according to a Tel Aviv University researcher. In a recent study, subjects on a 1400-calorie diet of moderate carbs and fats who ate their largest meal in the AM lost more weight over 12 weeks (8.07 kilos) than those who ate a large dinner (3.3 kilos). Big breakfasters had markedly reduced levels of pro-hunger hormone ghrelin, which is widely implicated in inclinations to keep on snacking in front of the telly.
The tip: chow down on a 700-calorie brekkie, 500-calorie lunch and teeny 200-calorie dinner. What’s it look like? Two slices of grainy toast with avocado and tomato plus an egg and half a cup of multi-grain porridge with skim milk and a stewed apple; ham, cheese and salad wrap plus an orange, small homemade muffin and skinny cappuccino; salad made with 100g skinless chicken breast, cherry tomatoes, mushroom and a drizzle of balsamic.
MY, WHAT BIG TUCKSHOP ARMS YOU HAVE
Big girls mightn’t cry when they’re faced with fat discrimination, but there’s a good chance they’ll gain weight.
Researchers at Florida State University found that overweight exposed to ‘weightism’ were 2.5 times more likely to become obese over the next four years while obese participants hit by size prejudice were more likely to remain obese.
16 TO 25
The percentage by which people underestimate calories in indulgent foods when they’re topped with something healthy like fruit, according to a study published in the Journal of Consumer Psychology. Motivation to justify the consumption of unhealthy food may lead people to unwittingly assume that healthy toppings have negative calories, researchers said.
BONES GET FAT, TOO
Old-school science said a bit of extra body fat guarded against bone condition osteoporosis. But new thinking paints surplus fat as a culprit in crumbly bones.
A study published in journal Radiology reveals that carrying surplus fat in the liver, muscle tissue and blood equates to greater fat in bone marrow, which is linked to greater fracture risk. To make matters worse, stem cells in bone marrow fat can turn into fat rather than bone, tipping the balance further.