BBC SCIENCE FOCUS MAGAZINE COLLECTION 19by SIMON CROMPTON (@Simoncrompton2)
Simon is a freelance science and health writer, and
formerly a medical editor on The Times.DO FAT-BURNING
TABLETS WORK?
Dozens of ‘metabolism-boosting’ supplements –
including ingredients such as caffeine, capsaicin,
L-carnitine and green tea extract – claim to
stimulate energy processing in the body, increasing
the rate at which we burn calories. But there’s little
evidence that these produc t s work , and mos t of
their claims are not subject to scientific scrutiny
because they are classed as food supplements
rather than medicines.
Some s tudies have indicated that people burn
more calories when they t ake caffeine but ,
according to the Mayo Clinic, this doesn’t appear
to have any significant effect on weight loss.
There is little data on most other ‘fat-busting’
pill ingredient s, although there is some evidence
from small s tudies that capsaicin, which is found
naturally in chillies, can promote loss of abdominal
fat and make people feel fuller.
There is a cons t ant s tream of news s tories about
food types that can apparently provide a shortcut
to weight loss by boos ting met abolism, reducing f at
levels or promoting healthy gut bacteria. Cayenne
pepper, apples, cider vinegar and cinnamon have all
been in the news recently. The problem is that mos t
of these stories are based on small or isolated
studies, often in rodents not humans. There may be
something in them, but it’s still very early days.Verdict: There is no ea sy f ix for burning f at. Sorr y!(^1) 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 Dr
Giles Yeo, eating too
fast means you’re
not leaving enough
time for your gut
to release hormones
signalling to the
brain that you’re
full. So hunger
continues and you
keep on eating.
(^2) 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 has 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.
(^3) Don’t eat alone
Recent research
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.
(^4) Consider your
crockery
Headline-grabbing
studies suggest that
plate size, shape and
colour, and cutlery
size and weight can
affect how much we
eat. It’s still up for
debate, but there is
no doubt that large
portions contribute
to weight gain, and
an analysis in the
BMJ recommended
smaller tableware.
(^5) Grab some sleep
Studies have looked
into a link between
sleep loss and
weight gain. Lack
of sleep seems to
disrupt how we
regulate hormones
and metabolise
glucose, and can
cause increases in
the hormone
ghrelin, which
stimulates appetite.
TIPS TO HELP
YOU FIGHT FAT
INSTANT EXPERT
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