You’re using
the ‘stop–start’
approach
Past research has shown ...
that rather than trying suddenly
to implement too many major
lifestyle changes, adopting
fewer, smaller ones is what
works.Infact,a 2012 study
hasshownthatstickingtothe
smallchangesyou’vesettled
onforjust 25 daysamonthis
enoughtoproducelong-lasting
weightlosswhenyoukeepit
upmonthaftermonth.
Butwenowknow...
thatyourultimatesuccess
inimplementingthosesmall
changesdependsonhowyou
framethem.Astudypublished
in 2018 discoveredthatifthe
changesyouwanttomake
containacombinationof
‘stopdoingthis’and‘start
doingthat’behaviours,you
willfindithardertomake
anyofthemstick,compared
towhenyourchangesareall
‘start’orall‘stop’ones.
Your gut isn’t in
weight-loss mode
Past research has shown ...
there’s a link between body weight and gut health,
and that people who are genetically predisposed to
grow specifi c types of gut bacteria are more likely
to maintain a healthy weight.
Research has also shed light on how the presence
or absence of certain bacterial genes, as well as
particular bacteria, infl uence how easily you’ll lose
weight by eating a healthier diet.
But we now know ...
that regardless of your genes, there are things you
can do to alter the makeup of your gut microbiome
— and we know that by doing so, you can signifi cantly
improve your weight-loss efforts. That’s according to
a 2018 US study which pinpointed dietary changes
as an effective way to knock your gut bacteria into
weight loss-friendly shape.
Itmeansyoushould...
choose‘stopdoing’
changestobeginwith,
whichthe 2018 study
foundwerethemost
effectiveforcreating
lastingchangearound
dietandexercise-related
behaviours.Sorather
than‘startstanding
more’,tryinsteadto
‘stopsittingsomuch’.
Itmeansyoushould...
eatplentyofthosefoodsthatacteitheras
prebiotics,whichnourishyourgut’sgood
bacteria,orwhichdeliverahitofprobiotics,
thehealthybacteria.Prebiotic-richfoods
includevegieslikegarlic,onion,fenneland
sweetcorn,legumes,andcooked-then-cooled
potatoes.Goodsourcesofprobioticsinclude
yoghurtandfermentedvegetablessuchas
kimchiandsauerkraut.
SEPTEMBER 2019 HEALTHY FOOD GUIDE 37
