Top science tips to help fight fat

Fortunately, science is now providing some answers on weight control. Just a decade ago, there weren’t enough scientific diet trials to allow doctors and dietitians to provide evidence-backed advice. In issue 317 of BBC Focus Magazine we investigate the surprising studies giving clear scientific pointers on how to fight fat – but first some science-backed fat-fighting tips:

Eat slowly

Research presented at a recent American Heart Association meeting has found that eating quickly expands your waistline and increases heart disease risk. According to obesity expert Dr. Giles Yeo, eating too quickly means you’re not leaving enough time for your gut to release hormones signaling to the brain that you’re full. So, hunger continues and you keep on eating.

Avoid ‘empty’ calories

Empty calories are sugary foods that make you gain weight, but don’t make you feel full. Fizzy drinks and fruit juices deliver large concentrations of sugar to the gut so quickly and easily that your intestines barely register it’s hit them. Proteins and complex carbs, like beans, wholegrains, nuts and leafy vegetables, take longer to break down – so they’re in your gut longer and produce lasting ‘fullness’ feelings.

Don’t eat alone

Recent research published in a leading obesity journal found that men who eat alone at least twice a day increase their risk of developing obesity. The link seems to be less clear in women. This follows other studies indicating that loneliness can increase the likelihood of making unhealthy food choices.

Consider your crockery

Headline-grabbing studies have suggested that plate size, shape and color, as well as cutlery size and weight, can affect how much you eat. Health experts continue to debate the merits of these findings. But there is little doubt that large portions contribute to weight gain, and an analysis in the British Medical Journal recommended smaller tableware.

Grab some sleep

More than 50 studies have looked into a possible link between sleep loss and weight gain, and recent reviews of the evidence have concluded that

there is an association in both adults and children. Lack of sleep seems to disrupt the way we regulate hormones and metabolize glucose, and can cause increases in the hormone ghrelin, which stimulates appetite.

sciencefocus.com