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Beat unexpected inflation in
your fat stores by taking stock
of new science to make
the right kind of lossesFIT$E IND£X
WEIGHTLOSS
MEN’S HEALTH 47WORDS: THOMAS LING | ILLUSTRATION: INFOMEN
UP
Whey more
Shake up breakfast:
trading your eggs
on toast for good ol’
whey protein quells
hunger for longer,
taking 1.5kg off your
belly over 12 weeks.
Tel Aviv University
UP
Prize fighter
Set aside £100 to treat
yourself at the end of
the month – if you hit
your goals. You’re 50%
more likely to shed
pounds if you stand
to lose a cash reward.
Annals of Int Medicine
UP
Get box fit
Cut body fat by 8% in
three months with two
portion-controlled
ready meals per day.
Skip the packet pasta
and try MH’s Kitchen
range, instead.
Obesity Journal
UP
Doc’s orders
Shock yourself slim
with a straight talk
from your GP. A quick
chat about the risks
of obesity is shown to
help people lose 10%
of their bodyweight.
University of OxfordDOWN
Skinny genes
Don’t place the blame
on your DNA – the
latest research shows
that the genes linked
to binge-eating and
obesity don’t actually
hinder fatburning.
British Med JournalHOLD
Brake out
Steer clear of the
car. Men who drive
for an hour a day are
2.3kg heavier than
those who drive up to
15 minutes. Cycle to
work scheme it is.
Preventive MedicineHOLD
Sugar-coating
Each extra handful
of berries you eat per
day triggers fat loss of
0.25lb over two years.
Not much – unless
you’re trading them
for a bowl of Haribo.
Harvard UniversityDOWN
Track athlete
Fitness trackers are
a risky investment: a
study found logging
every calorie burned
can make you more
likely to reward your
efforts with treats.
American Med AssocA
UP
Lose to win
Become the alpha
dog in your pack.
Turn weightloss into
a competition with
friends and you’ll
make it to the gym
twice as often.
Preventative MedHOLD
Heavy duty
Abdominal fat your
key concern? A study
of 10,500 men found
that weight training
shrinks your waist
circumference faster
than cardio alone.
Obesity JournalUP
Good call
The jury’s in: a review
of 224 studies found
our phones – or, more
specifically, health
apps – are an effective
tool for dialling down
body-fat percentage.
American Heart AssocHOLD
Full of beans
Lentils aren’t just
for vegans. Take your
pulses – about 130g
a day – and you’ll
increase your feeling
of fullness by a third.
The American Journal
of Clinical NutritionUP
Insta results
#Fitspiration works:
sharing motivational
messages online
fuels your progress,
with the most active
users shedding more
than 8% body fat.
Northwestern UniHOLD
Rest assured
You already know poor
sleep triggers food
cravings. Now studies
show catching four
hours’ kip for just two
consecutive nights
slows metabolism, too.
Molecular MetabolismDOWN
Cold facts
Don’t buy the logic
of the post-match ice
bath? Indulging in
a 40°C bath for an
hour can melt away
an extra 100 calories.
Loughborough and
Leicester Universities16
MAKE FAT
GO BUSTUP
Cutting-edge
body science
HOLD
Received wisdom,
still working
DOWN
Over-blown
fat-loss mythsRISERS AND
FALLERS