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"13 things experts wont tell you"

Posted by on Apr. 25, 2012 at 11:30 PM
  • 18 Replies

 Good Morning America" is teaming up with Reader's Digest on a special series, "13
Things Experts Won't Tell You." This month, Reader's Digest unveils the secrets to

weight loss, as outlined in the new book, "
The Digest Diet
," a new, healthy-living plan that lists
foods
, exercises, and lifestyle tips that help you release fat fast.

by on Apr. 25, 2012 at 11:30 PM
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Replies (1-10):
frndlyfn
by on Apr. 25, 2012 at 11:31 PM

1. You have to eat fat to beat fat.
While too much of the wrong fat (certain saturated fats in highly processed meats

and trans fat found in some cookies and crackers) is bad for your health and waistline,
a diet rich in the right fat -- good unsaturated fats -- can help both.
Good fats , like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have
proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated
fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs
help release fat, too. A Dutch study found that consumption of PUFAs lead to a higher
resting metabolic rate (the calories used just to live), as well as a greater DIT,
or diet-induced calorie burn. PUFAs are also burned faster than saturated fats in
the body.


What's more, fats help you feel fullthey have 9 calories per gram compared to 4
for protein or carbs. So a small nibble of something yummy, like a handful of nuts
or some peanut butter on whole wheat crackers, can help you feel full for hours.

frndlyfn
by on Apr. 25, 2012 at 11:32 PM

2. A daily dose of chocolate can trim your waistline.
If you're like us, you welcome any new excuse to add more chocolate into your life.

To release fat, here's the trick: Go heavy on the cocoa and light on sugar. Cocoa
contains more antioxidants than most foods and is good for so many things, including
-- when consumed in moderation -- weight loss.
In a June 2011 study from the Journal of Nutrition, researchers looked at the effect
that antioxidants found in cocoa had on obese diabetic mice. (Since a diabetic's
lifespan is, on average, seven years shorter, they were looking for any antiaging
promise that increasing dietary intake of this flavonoid might give.) Their findings:
The mice lived longer. The cocoa reduced degeneration of their aortic arteries, and
it blunted fat deposition.


To add more cocoa into your diet, buy unsweetened cocoa and add it to shakes, coffee,
and other recipes.

frndlyfn
by on Apr. 25, 2012 at 11:34 PM

3. Dairy promotes weight loss.
Unfortunately some myths persist that dairy sabotages weight loss, but science proves

this couldn't be further from the truth. Research shows that those who have deficiencies
in calcium hold a greater fat mass and experience less control of their appetite.
What's more, studies have found that dairy sources of calcium -- like yogurt, low-
or nonfat cheese, and milk -- are markedly more effective in accelerating fat loss
than other sources.
In one study out of the University of Tennessee, researchers showed that eating three
servings of dairy daily significantly reduced body fat in obese subjects. If they
restricted calories a bit while continuing with the same dairy servings, it accelerated
fat and weight loss.

frndlyfn
by on Apr. 25, 2012 at 11:34 PM

4. Losing weight early and fast is best.
Besides giving you a great psychological boost right out of the gate, losing weight

quickly may also help you keep it off longer. To those of us who are used to hearing
that slow and steady wins the race, this news is a little shocking and counterintuitive.
In a 2010 University of Florida study, when researchers analyzed data on 262 middle-aged
women who were struggling with obesity, they demonstrated that shedding weight fast
lead to larger overall weight loss and longer-term success in keeping it off.

frndlyfn
by on Apr. 25, 2012 at 11:35 PM

5. Exercise alone is not an effective weight loss tool -- you have to pair it with
the right diet.

Thinking you can eat whatever you want as long as you work it off later is actually
a pretty dangerous mind-set, particularly if you look at the current research. Exercise
alone leads to a very modest decrease in total body weight: less than 3 percent!
I learned this lesson the hard way. From 1998 to 2006, I was the executive editor
of Fitness magazine. Studying the fitness research and trying the trends were all
part of my job. For years, I believed that I could eat anything I wanted because
I was exercising so much. But the more I exercised, the hungrier I was. And the more
I ate, the more I needed to exercise to maintain a healthy weight. Here's what happened:
I saw a steady increase in my body weight of a pound a year.

frndlyfn
by on Apr. 25, 2012 at 11:35 PM

6. The difference between being overweight and a healthy weight may boil down to
one move: fidgeting.

Research shows that people who are naturally leanyou know the sort: They seem to
eat all day, whatever they want, and never gain a pound or an inchautomatically,
even subconsciously, find ways to move to make up for any extra calories they may
be ingesting.
Believe it or not, spontaneous physical activity (SPA) like fidgeting, bending, brushing
your hair, doing dishes, etc. can burn 350 or more calories a day, according to Mayo
Clinic research.

frndlyfn
by on Apr. 25, 2012 at 11:36 PM

7. Ditch the long cardio sessions.

The best way to burn fat is with interval training. Nod your head if you do the same workout over and over. You just hit that treadmill,elliptical, or jogging path and you put in your time. Unfortunately, this exercise strategy can actually backfire when it comes to weight loss and fat burning.
Aerobic exercise demands that you increase your energy output. Because our body is
always trying to stay in balance, this type of movement may actually act as a biological
cue to make you eat more, which can sabotage weight-loss efforts.
Besides that, research shows that continuous aerobic exercise isn't nearly as effective
a weight-control strategy as surprising your body with aerobic interval training
(short bursts of heart-pounding work, also known as HIIT, or high intensity interval
training) or strength training (push-ups, squats, anything that builds muscle and
power).

frndlyfn
by on Apr. 25, 2012 at 11:37 PM

8. TV time is OK -- but make it a sitcom.
We're not recommending you ditch your exercise routine and sit on your couch popping

handfuls of chips. But TV isn't the weight loss devil that many experts make it out
to be, particularly if you use it to make you smile and laugh.
Here's why: Stress takes an enormous toll on your health (research shows it can increase
belly fat and slow down weight loss), and laughing is the perfect stress-relieving,
fat releasing antidote.


What's more, it's a pretty potent calorie burner in its' own right. When British
researchers looked into the number of calories burned by intense laughing and compared
it to the calorie burn of other daily activities (strength training, running, even
vacuuming), they found that an hour of intense laughter can burn as many caloriesup
to 120as a half hour hitting it hard at the gym!

frndlyfn
by on Apr. 25, 2012 at 11:37 PM

9. The real reason you're craving junk food? You're thinking too hard!
If you're like many office workers, your desk job gives you a double fat increasing

whammy: Not only are you sitting, inactive, at a desk for most of the day, but this
type of mental, knowledge-based work actually makes it more difficult to control
appetite and may make us eat more calories and fat.
Research suggests that because brain neurons rely almost exclusively on glucose as
fuel, intense mental work leads to unstable glucose levels. Since the work requires
glucose for maximum brainpower -- well, we naturally reach for more fuel.
To outsmart this fat increaser, it's important to fuel up on hunger-fighting foods
high in filling fiber, protein and calcium. So the next time you feel that hunger
pang, reach for a fat-free Greek yogurt or baby carrots with a tablespoon of peanut
butter instead of a bag of chips.

frndlyfn
by on Apr. 25, 2012 at 11:38 PM

10. A glass of wine a day is an effective fat releaser!


So many people have asked me if it's okay to have a drink when trying to lose weight.Good news: Many studies clearly show that a small glass of red wine a day is good for your health. Now numerous animal studies are highlighting its great promise as a fat releaser.


In one large study of more than 19,000 middle-aged women of normal weight, those
who were light to moderate drinkers had less weight gain and less risk of becoming
overweight than those who drank no alcohol. And in another separate animal study
done in 2006, the researchers found that resveratrol, a powerful antioxidant found
in red wine, improved exercise endurance as well as protected against diet-induced
obesity and insulin resistance, a precursor to diabetes.

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