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The ten most common weight loss mistakes - Daily Mail (external site - opens in new window)

Black Pepper can help with fat fighting

A recent study published in the Journal of Agriculture and Food Chemistry has revealed that black pepper can stop lipids from building up in fat cells - so preventing them expanding! It's believed to be due to piperine - the major ingredient in black pepper. The researchers found piperine interferes with the activity of genes that control the generation of fat cells.

The new study suggests that black pepper could be considered being used in potential treatments for obesity-related diseases.
If piperine prevents immature fat cells from maturing - pass the pepper mill!

Earlier health studies have revealed that piperine reduces fat levels in the blood stream.

watermelon juice helps weight lossWatermelon helps weight loss and muscle soreness

A recent US study using mice on a high saturated fat and cholesterol diet, found watermelon juice had an interesting effect. They discovered that the group which also consumed a supplement of watermelon juice showed a 30% less weight gain than the group without a supplement.

Experts believe it is due to an amino acid called citrulline. This is also found in lesser amounts in garlic, onions and chickpeas.

Another study of this fabulous fruit by the Journal of Agricultural Food and Chemistry has found that drinking watermelon juice before a workout helped reduce athletes' heart rate and next-day muscle soreness. This is again due to the amino acid citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improves circulation.

It's what you eat that matters not the exercise

Top celebrity trainer, Bob Harper, of the weight-loss TV show The Biggest Loser, is reported as saying that in his experience diet beats exercise for weight loss. Health experts agree that diet is the main factor that can help you lose weight, but maintain that it's exercise that can help you maintain a lower weight.

So, a combination of healthy eating and exercise is still the way to get your body beautiful!

Vegetarian diet can help you live longer

A new 6 year US study , involving over 70,000 people, has revealed that vegetarian diets are linked to lower death rates when compared to meat-eaters. Latest polls show around 5 percent of Americans are vegetarian. Scientists believe that the fruit and vegetables and increased fibre in a vegetarian diet is particularly beneficial.

It was recognised that vegetarians are generally older, less likely to drink alcohol or smoke, exercised more and slimmer. So the diet cannot be taken as the only reason for boosting longevity. Previous studies have shown that vegetarian diets are connected to a lower risk for diseases such as :hypertension, diabetes and heart disease.

plus-size model in swimwear H&M use plus-size model

High street fashion store H&M have been the source of much discussion since using American plus-size model Jennie Runk, in their latest beachwear campaign. The model's Facebook fan page received around 2,000 new 'likes' in 24 hours, after she wrote an article suggesting that there should not be anything negative about being the same size as the average American woman
(US size 12/14 ( UK size 16-18). Jennie believes teenage girls feel pressured to all look exactly the same, which is impossible.

'Often, people assume there's one type of "perfect" body and anything that doesn't fit that "perfection" isn't good enough or is even downright ugly. This is all wrong!!!!!!!'


Overnight dietThe Overnight diet

US doctor Caroline Apovian, of the Boston Medical Center, has produced The Overnight Diet. The plan suggests that dieters consume a high-protein diet for six days, with one day of a liquid diet and get plenty of sleep.

The overnight diet is reported to help dieters to lose up to one kilo of weight per night and four kilos in one week. The once a week liquid diet involves specifically engineered smoothies that are supposed to produce a reduction in the body's production of insulin. This is believed to help combat bloating and the storing of fat around the middle.

The Overnight diet book

Lack of sleep makes losing weight harder

Lack of sleep makes you eat more

Healthy olive oilMediterranean diet lowers the risk of heart attacks and strokes

A trial in Spain, involving nearly 7,500 people (aged 55 to 80 years old) has shown that eating a diet rich in olive oil and nuts can help reduce the rate of heart attacks and strokes by 30%, as compared to eating a low-fat diet. A traditional Mediterranean diet is rich in olive oil, nuts, fresh fruit and vegetables, beans, cereals, fish, poultry and a moderate amount of wine.

Diet has been proved to be powerful in reducing heart disease risk.

Mediterranean diet helps combat middle-age spread

Benefits of olive oil

Early lunch helps with weight-loss

420 overweight people took part in a 20-week Spanish study, and it was found that those eating lunch earlier lost more weight than those who had their mid-day meal after 3 p.m.

The Mediterranean diet tends to include a sizeable lunch - about 40 percent of their daily calories ( 550 to 570). Participants in the study consumed about 1,400 calories a day and there was no difference in exercise levels within the 2 groups. The early lunchers lost an average of 22 pounds and the later eaters lost an average of around 17 pounds.

It is believed that glucose is processed differently at different times of the day, and also that the timing of meals can affect the body’s internal clock which may disrupt liver function and the fat cells.

The results of the study are in the latest edition of International Journal of Obesity

Blueberries reduce heart attacksStrawberries and blueberries reduce heart attack risks in women

A study of 93,600 women, aged between 25 and 42, has shown that dietary flavonoids may help prevent coronary disease by dilating blood vessels and by preventing the build-up of plaque in the coronary arteries, which can cause heart attacks.

The group of women that ate the most blueberries and strawberries during the study had a 32% reduction in their risk of heart attack, compared to the women who ate the berries once a month or less. Both strawberries and blueberries contain a high level of flavonoids, but other foods such as: dark chocolate, blackberries, red grapes and red wine are also high in levels of flavonoids.

The details of this study are printed in the journal Circulation.

Losing weight reduces hot flushes
Low-fat diet reduces menopausal hot flushes

A new study has shown that losing weight on a low-fat, high fibre, fruit and vegetable diet may help to reduce, or even eliminate the hot flushes (also known as flashes in the US) and night sweats experienced before and during menopause. The hot flushes affect about 85% of women aged 50 plus.

Over 17,000 women were studied by The Women’s Health Initiative, and those who lost 10 pounds or 10% of their body weight were 89% less likely to have hot flushes, or night sweats a year after the weight loss. Women who lost more than 22 pounds generally eliminated their flushing. The findings have been published in the journal Menopause..

hairy chest man on testosterone dietA calorie controlled diet increases male's testosterone levels

A US study has revealed that weight loss can improve testosterone levels by nearly 50 percent in obese, middle-aged men.
The latest study involved 900 men, with an average age of 54 years, with pre-diabetes. The men were divided into groups : 293 adopted lifestyle changes (exercising for around 150 minutes weekly and eating less calories; 305 took the diabetes drug metformin and 293 took placebo pills.

At the start of the study, around one in four men had low testosterone levels. The group who exercised and dieted, and consequently lost an average of about 17 pounds (7.8 kilograms), decreased their low testosterone levels from about 20% to 11% in one year - an overall decrease of 46%. The low testosterone levels were unchanged in the other two groups. The weight loss appeared to both reduce the risk of diabetes and also increase the production of testosterone.

Dessert for breakfast can help you to lose weight

A new study from Tel Aviv University has reported that eating cookies or cake with your breakfast can actually help you to lose weight. The research followed a group of 200 people eating strict low-calorie diets - 1,600 calories daily for men and 1,400 calories for women.

Two groups were studied - one consumed a 600 calorie high protein breakfast which included a cookie, chocolate, cake or a doughnut; the second group ate a 300 calorie high protein breakfast.

Both groups lost about 33 lbs on average after 16 weeks on the diet. The final 16 weeks of the study, revealed those in the low-carb group had regained an average of 22 lb, while the group eating a dessert with breakfast went on to lose another 15 lbs on average. So you can 'have your cake and eat it!'

The high-protein breakfasts in both groups reduced hunger, and it is thought that the addition of carbs in oine group cut down on cravings and helped the dieters feel more satisfied. When dieting it is important to have treats to avoid bingeing.

The OMG diet rules to help you lose weight

    OMG diet - get a  flat stomach by  blowing up balloons
  • Stop eating any breakfast
  • Drink a cup of coffee on an empty stomach. The caffeine is supposed to kickstart the body to burn up fat, so is advised before a work-out.
  • After the coffee have 30 mins of activity
  • Take a cold bath every morning (the temperature of water between 15 and 20°C) for up to15 minutes (Do not attempt this if you have any heart problems)
  • Eat 3 satisfying meals a day beginning with the first at lunchtime, and the rest staggered equally throughout the day. make sure the last meal is at least 2 hours before you sleep. The meals should contain 50% protein, and you should eat no more than 120g of unrefined carbohydrates a day.
    Only 3 pieces of fruit should be consumed daily and higher carb vegs avoided.
  • Eat no snacks
  • Drink plenty of water and green tea. Avoid caffeinated and sugary drinks throughout the rest of the day. No alcohol
  • Blow up to 20 balloons every other day (build this number up gradually). It is suggested that this will strengthen the transversus muscle of your stomach.
  • You should consult your doctor before beginning any diet or exercise plan

Secret eaters

Secret Eaters show how we under-estimate calories

Channel 4's diet programme Secret Eaters has revealed that we underestimate how much we eat a day by around 20%. Keeping a food diary can be helpful if you are honest about what you eat, but it can be surprising how much food we nibble daily without realising - pinching food from others, eating up leftovers, snacking while we prepare meals,etc.

'Secret Eaters' closely observes the eating habits of different overweight families by placing them under 24-hour camera surveillance.

Keep a check on your daily calories with my fitness pal - a brilliant calorie counter aid.

Exercise improves arthritis symptoms

sitting makes your bum biggerSitting can make you fat

Researchers from Tel Aviv University have been studying how fat cells react to pressure. Under laboratory conditions, fat cells from mice were placed under mechanical force, to mimic what happens to fat tissue when we sit.

It was discovered that under force the fat cells produce fat at a faster rate - up to 50% more fat. This can triggger the metabolism to slow down and cause the body to store energy, producing more fat cells and less muscle. Other research involving the reaction of pressure on the body has shown muscle loss in bed-ridden patients.

This study doesn't prove conclusively that sitting will give you a big bottom, further research is needed. The best way to avoid getting a fat bottom is to eat sensibly and exercise regularly. If you have a sedentary job try and get up every now and then and walk about.


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