Page 19 - BBC - The Scientific Guide to a Healthier You

INSTANT EXPERT

TIPS TO HELP

YOU FIGHT FAT

1 Eat slowly 3 Don’t eat alone
Research presented Recent research
1
at a recent American found that men

Heart Association who eat alone at
meeting has found least twice a day
that eating quickly increase their risk of
expands your developing obesity.
waistline and The link seems to be
increases heart less clear in women.
disease risk. This follows other
According to Dr studies indicating
Giles Yeo, eating too that loneliness can
DO FAT-BURNING fast means you’re increase the

TABLETS WORK? not leaving enough likelihood of 2
time for your gut making unhealthy
Dozens of ‘metabolism-boosting’ supplements – to release hormones food choices.
including ingredients such as caffeine, capsaicin, signalling to the
L-carnitine and green tea extract – claim to brain that you’re 4 Consider your
stimulate energy processing in the body, increasing full. So hunger crockery
the rate at which we burn calories. But there’s little continues and you Headline-grabbing
evidence that these products work, and most of keep on eating. studies suggest that
their claims are not subject to scientific scrutiny plate size, shape and
because they are classed as food supplements 2 Avoid ‘empty’ colour, and cutlery
rather than medicines. calories size and weight can
Some studies have indicated that people burn Empty calories affect how much we 3
more calories when they take caffeine but, are sugary foods eat. It’s still up for

according to the Mayo Clinic, this doesn’t appear that make you debate, but there is
to have any significant effect on weight loss. gain weight, but no doubt that large
There is little data on most other ‘fat-busting’ don’t make you feel portions contribute
pill ingredients, although there is some evidence full. Fizzy drinks to weight gain, and
from small studies that capsaicin, which is found and fruit juices an analysis in the
naturally in chillies, can promote loss of abdominal deliver large BMJ recommended
fat and make people feel fuller. concentrations of smaller tableware.
There is a constant stream of news stories about sugar to the gut
food types that can apparently provide a shortcut so quickly and 5 Grab some sleep
to weight loss by boosting metabolism, reducing fat easily that your Studies have looked
4
levels or promoting healthy gut bacteria. Cayenne intestines barely into a link between
pepper, apples, cider vinegar and cinnamon have all register it has hit sleep loss and
been in the news recently. The problem is that most them. Proteins and weight gain. Lack
of these stories are based on small or isolated complex carbs, like of sleep seems to
studies, often in rodents not humans. There may be beans, wholegrains, disrupt how we
something in them, but it’s still very early days. nuts and leafy regulate hormones
vegetables, take and metabolise
Verdict: There is no easy fix for burning fat. Sorry! longer to break glucose, and can
down – so they’re cause increases in

by SIMON CROMPTON (@Simoncrompton2) in your gut longer the hormone
GETTY X5 Simon is a freelance science and health writer, and and produce lasting ghrelin, which 5

stimulates appetite.
‘fullness’ feelings.
formerly a medical editor on The Times.

BBC SCIENCE FOCUS MAGAZINE COLLECTION 19