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WHAT'S NEW
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Quiz: Rate your weight-loss IQ
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Do you know how to safely shed excess pounds?
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By Joey Shulman
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Answers
1. a) True. In addition to its anticancer properties and beneficial effects of lowering cholesterol, drinking green tea on a regular basis is very effective for weight loss. In fact, a study in the American Journal of Clinical Nutrition demonstrates green tea's effect on increasing a process called thermogenesis -- the body's calorie-burning rate. Plus, chemicals in green tea called polyphenols, specifically the ones called catechins, can help prevent obesity by inhibiting the movement of glucose into fat cells.
So how much green tea do you need to drink? Studies show that drinking approximately three or four cups per day is effective at producing metabolic-boosting and fat-burning effects.
2. c) Hoodia is an African cactus that is used to suppress appetite. It targets the midbrain -- called the hypothalamus -- and fires a nerve cell that creates a satiated feeling. The result? People taking the supplement appear to eat less food.
3. b) Scientists from France's CNRS scientific research institute and the University of Pennsylvania found the average portion size in Paris was 25 per cent smaller than in Philadelphia. A comparison of supermarkets showed that a candy bar in Philadelphia was 41 per cent larger than the same candy bar in Paris, a soft drink was 53 per cent larger, and a hot dog was 63 per cent larger.
4. b) False. Carbohydrates and proteins contain four calories per gram while fats contain nine calories per gram. However, this does not mean that all fats are bad for weight loss. The brain and body need fat for optimal health, brain function and even to lose weight. The key is to incorporate "good fats" into your diet, such as monounsaturated fats found in olive oil and avocados and omega-3 fats found in nuts, seeds, cold-water fish and eggs and milk fortified with omega 3. Although these fats are healthy, you do not want to overconsume them because of their higher calorie count. When thinking of fats, think of sprinkling -- such as a handful of nuts, 1 tbsp. of healthy oil or half an avocado.
5. b) Fruits, vegetables, whole grains and beans are rated lower on the glycemic index. The glycemic index is a scale that measures the speed of entry of a carbohydrate into the bloodstream. The faster the speed of entry (i.e., from refined flours or sugars), the higher the rating on the glycemic index and the more insulin secreted. The slower the speed of entry, the lower the rating on the glycemic index and the less insulin secreted. Excess insulin secretion facilitates storage of excess fat.
6. f) All of the above. Metabolism is the rate at which your body's internal engine operates as it performs its bodily functions. The largest component of your metabolism, approximately 70 per cent, is your basal metabolic rate (BMR), which is how many calories you burn at rest. In other words, it is the energy used by your body to perform basic functions, such as breathing, keeping your heart beating and maintaining body temperature. As you age, your BMR decreases. Basal metabolic rates differ from person to person and tend to be slower in women. Exercise and proper nutritional choices can help to boost metabolic function.
7. a) True. A recent study published in the American Journal of Epidemiology concludes that skipping meals and eating less frequently may result in weight gain. Skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
8. e) All of the above. Being overweight or obese puts you at a higher risk for developing several ailments and diseases. Obesity is also linked to sleep apnea, depression, high blood pressure and low self-esteem.
For more safe and effective ways to lose weight, read 10 ways to cut calories without going hungry.
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