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According to research published in Cell Metabolism , milk contains a compound called nicotinamide riboside, which increases the rate at which your body burns flab. One a day keeps the fat away, according to scientists at Pennsylvania State University. Due to its high fibre content, snacking on an apple 15 minutes before a meal consume fewer calories. University of Rhode Island researchers have found that chewing by itself reduces the amount you eat and speeds up your metabolism.

Need another reason? A study published in the journal Appetite found that working gum around your mouth will make you consume 36 fewer calories each time you snack because your appetite had been sated. Plus, downing a cold pint of the clear stuff water, not vodka after every meal is enough to raise your metabolism by 30 per cent for 40 minutes, according to the Journal of Clinical Endocrinology and Metabolism. Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk.

It might not build you like Popeye overnight, but add a bit of the green stuff on the side of your plate if you want to lose weight fast. Compared to their complex cousins, refined carbs cause your blood sugar to spike rapidly, leading to hunger, cravings and increased food intake a few hours later, according to researchers in Boston. Switch the white bread for whole wheat to ward off the 3pm slump. Now what? Time to tailor your workouts for the best results.

Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym. Gym memberships are expensive.

Home workouts are free. You do the math s. Need more persuading? Exercise early in the morning and you can cut out one of your sessions, says a study published British Journal of Nutrition. The reason? A bodyweight circuit before breakfast blasts away 20 per cent more fat than a session at lunch. That leaves you the rest of the day to gloat about your results.

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Want to blow away your belly without logging months of mind-numbing hours on the treadmill? High Intensity Interval Training HIIT will kickstart your metabolism like no other workout, burning more than twice the calories as a lighter and longer session, according to a study from Southern Illinois University. And the total amount of time you need to dedicate to HIIT: 20 minutes. It really is the least time exercising for the biggest results. Tempting as that post-workout shower may be, making time to hold a static stretch at the end of your workout can increase your muscle mass by as much as 13 per cent, according to US research.

It has much the same effect on your muscles as resistance training, a study published in the J ournal of Applied Physiology found.

Both cause micro tears that prompt the manufacture of muscle fibres. Stretch yourself swole. Testing your limits brings about than just bragging rights. If muscling up is key to shedding timber, you might as well do so efficiently.

5 things I learned when I cut my body fat in half in 6 months but kept my muscle - INSIDER

Rehash your recovery period by introducing short rest intervals within your sets. Switching your second rest between sets to a second intra-set break brings greater strength gains and increased power output, according to a study published in the Journal of Strength and Conditioning Research. Exercise and diet are taken care of, but there are still a few weightloss hacks we need to let you in on.

Supposed to make that early gym class, but suffered a sleepless night? Give yourself a lie in. Snacks can be an important part of a nutritious eating plan if the foods you choose contribute to a well-balanced diet. Find healthy snack ideas here. Patient Education. Related Conditions.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

A major component of losing weight is to make smarter food choices. Related clinics. Recommended reading. Behavior Modification Ideas for Weight Management Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition, exercise, and a positive attitude. Body Mass Index Chart Body mass index BMI is a number based on both your height and weight and can help determine the degree to which a person is overweight.

Eligibility for Weight Loss Surgery To be eligible for bariatric surgery, you must weigh less than lbs. Healthier Fast Food Fast food is easy and tasty, but it is often high in calories, fat and sodium. Healthy Snack Ideas Snacks can be an important part of a nutritious eating plan if the foods you choose contribute to a well-balanced diet.