On again, off again. On the diet, off the diet, those stubborn 10 pounds back on, those same 10 pounds back off. Sound familiar?
It happens to more than half of all dieters, who say the weight they’ve lost finds its way back on within six months. But science has found a better way to slim down and stop the yo-yoing for good. Here are some of the best scientific findings from recent research:
- From Harvard Medical School comes this insight about fat: It’s not all bad! Our bodies are composed of more than one type of fat. White, yellow and brown fat play unique roles within our bodies. Specifically, it’s the brown fat we should pay attention to. Why? It’s full of mitochondria which generate heat. When this fat is activated through exercise, it can consume as much as 20 percent of the body’s calories. Researchers at Harvard discovered that the hormone irisin, released through working out, converts white fat to brown fat. That means more calories burned throughout the day, as well as healthier body mass throughout life.
- Vitamin D played a key role in a weight loss study conducted by the University of Minnesota. Participants who began the study with already-high levels of the vitamin lost more weight than those who were deficient. Research has shown that vitamin D increases the potency of leptin, the hormone responsible for communicating with the brain that the stomach is full. Experts recommend at least 1,000 IU per day.
- Does fast food in a fast-paced world equal fast eating? We are constantly in motion, but here’s an incentive to slow down while eating. Because we tend to chew our food only slightly, we may consume far more calories than we think. A recent study showed that people who chewed each bite 40 times ate 12 percent less than those who chewed only 15 times. The longer we chew, the less of the hormone ghrelin our bodies produce. Ghrelin is responsible for stimulating appetite, while peptide hormones released while chewing actually curb hunger. Try this at your next meal; place your fork on your plate between every bite and focus on chewing slowly.
- Professors at East Carolina University found that people were happier walking outdoors in nature than indoors on a treadmill. Not only were they happier, they walked faster and burned more calories while feeling less exertion. The other benefit? Study participants consumed almost half as much of their cravings than those who didn’t walk outside.
- Research from Penn State looked at the effects of EGCG, a compound found in green tea which reduces fat absorption. But that’s not all it does; while busily blocking fat, this miracle compound also increases the amount of fat the body works to eliminate. Experts have found that regular consumption of green tea can help shed pounds.