We know. Following a strict body weight loss plan is difficult. But what if we said you could strip the blubber with minimal exercise, cost and sacrifices to your diet? And that all these methods are backed up by peer-reviewed studies? That’s right, cancel your grueling spin class and ditch that lump of kale: these are the shortcuts to slim you’re going to enjoy.
How to cheat your: diet
They say that you need to eat less to lose weight. They’re wrong. Simply add the foods below to your shopping basket to see the pounds fall off.
1. Chillies
This hot food staple is one of the fastest foods to burn off your blubber. Why? A study published in the British Journal of Nutrition showed that when compared to a placebo, capsaicin—the active ingredient in cayenne pepper—increases fat burning. It’s your guilt-free excuse for a curry night.
2. Green tea
Swap your regular cuppa for a green brew won’t just change your tea break, but your body fat score too. How? The American Journal of Clinical Nutrition found the catechins in green tea boost metabolism and increase your calorie burn by up to 4%. Say hello to your most sophisticated weight loss supp yet.
3. Milk
Looks like the white stuff is also the right stuff. According to research published in Cell Metabolism, milk contains a compound called nicotinamide riboside, which increases the rate at which your body burns flab.
And that’s not all: because of its high protein content, chugging down a glass of semi-skimmed after your workout will grow your muscles up to 40% (yes, 40!) more than if you didn’t, according to the American Journal of Clinical Nutrition.
4. Apples
One a day keeps the fat away, according to scientists at Pennsylvania State University. How? Due to its high fibre content, snacking on an apple 15 minutes before a meal consume 200 fewer calories. And no, downing a Bulmer’s before dinner won’t work as well.
5. Gum
Don’t worry, taking up this habit won’t leave you with Alex Ferguson’s physique – if you opt for sugar-free gum. 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. Now that’s something to chew over.
6.Water (before a meal)
That’s right, downing two glasses of plain old H20 before your dinner is enough to burn 15 pounds over 12 weeks. How? According to scientists at Virginia Tech University, zero-calorie water can make you partially full, meaning you’ll eat less grub during your meal.
Plus, downing a cold pint of the clear stuff (water, not vodka) after every meal is enough to raise your metabolism by 30% for 40 mins, according to the Journal of Clinical Endocrinology and Metabolism. That’s a lot of burning for little effort.
7. Protein
If you want to lose weight then you’ve got to move out the whey, right? Wrong. The American Journal of Clinical Nutrition found that meal replacement and high protein shakes are a vital part of a weight loss plan. Don’t hold back.
Eat more, burn more. At least when it comes to breakfast, anyway. According to research from the University of Bath, eat 700 calories before 11 am and you’ll have better blood sugar levels than those who skipped the most important meal of the day. It’s the best excuse you’ll have of sticking with a morning fry-up and avoiding a costly Starbucks lunch.
8. Bacon
And they say you can’t eat like a pig and slim down. Scientists at Kyoto University found bacon is a great source of the hormone co enzyme Q1, which spikes up your metabolism when combined with a brisk walk. And here’s the best bit: the study showed eating six rashers of bacon an hour before your stroll to the office will double the fat burn. There’s no need to ration your rashers.
9. Spinach
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 slim down - fast. It’s thanks to spinach’s ecdysteroids, natural compounds found in the veg that increase the levels of protein adiponectin, which makes fat cells more sensitive to insulin, and breaks down fat. It’s really that easy.
How to cheat your: training
Sure, exercising will speed up your weight loss, but that doesn’t mean you can’t take shortcuts there too. Here’s the ones you need to know about.
10. Try HIIT instead of cardio
Want to blow away you belly without logging months of mind-numbing hours on the treadmill? There is another way. High Intensity Interval Training (HIIT) will kickstart your metabolism like no other workout, burning over 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.
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