The Synthesis – What Can We Learn from these NEW Fat-Fighting Tips?

Today I’m summarizing the 16 recent research studies I’ve reported in the last five blog entries.

Appetite Suppressants
Vinegar (studies 1 and 2), cinnamon (study 3), lean protein (studies 4, 5, 6 and 7), fiber (studies 8 and 9) and capsaicin from hot chili peppers (studies 10 and 11) all lower appetite. Lean protein and fiber do so by filling you up and staying in your system longer. The other foods in this list, as well as pectin fiber (found in fruit), lower appetite by controlling blood sugar spikes which cause food cravings.

Metabolism Boosters
The catechins found in many teas (study 12), olive oil, avocados, other monounsaturated fats (study 13) and nuts (study 14) have been shown to boost basal metabolism causing the body to burn more calories.

Volumetrics
The finding that salads (without the high-calorie dressing or toppings) blunt your appetite (study 15) is right in line with Barbara Rolls’ eminently sensible diet tool, which she named “volumetrics”. The theory is that people tend to eat the same volume of food every day so that if you substitute low calorie density foods for some of the calorie-packed foods you are accustomed to, your total calorie intake will be reduced substantially.

Holistic Diet Aid: Adequate Sleep
We used to call it “beauty sleep”. Now we know it’s also health sleep and diet sleep. One more hour of sleep means one hour less to nosh. Get at least seven hours a night. You’ll look more rested, give your body more time to repair itself, feel less stressed and stay slimmer.

Tags: fight fat, new research, weight-losing tips