Many studies have been conducted over the past years on how to burn excess calories and lose weight. We are bringing you the latest studies on the topic.
Water consumption before the meals can help you lose weight
A notable study conducted by one of the leading experts in weight management Dr Helen Parreti from Oxford University in the U.K. shows that drinking a pint (~470ml) of water right before your biggest meals is relatively an easy way to reduce your weight.
She led her research with two groups. The first group drank a pint of water before each major meal and the second group was supposed to imagine their stomachs were full. The first group was so called “water group” the second “think group”.
Three months later, at the end of the experiment, the “water group” lost 5.3 pounds and the “think group” only 2.6 pounds. 5.3 pounds in 3 months is almost the same as the commercial weight – loss programs.
So, drinking water before every meal is easy, safe and a practical way to lose weight. It is not said whether the lost pounds would return in a short period or it is a long term weight loss. (Obesity, 23: 1785-1791, 2015)
The sleep hormone Melatonin can also burn fat
Melatonin is produced by the pineal gland in the brain and helps you sleep. The gland produces it in response to darkness and light. According to a study led by Italian researchers, using lean and overweight mice which were given melatonin in their drinking water, melatonin reduces weight.
In the overweight mice, there was a significant weight lose after eight weeks, but the case was not the same with the lean mice. Melatonin decreased inflammation and normalized adipokines, which are important fat – signaling chemicals. It also activated brown fat that enhanced the amount of energy. So, melatonin supplements help with weight reduction and sleep as well. (Nutrition Research, 35: 891-900, 2015)
HIIT has the ability to control hunger
The High Intensity Interval Training protocol (HIIT) which is known as alternation between high intensity intervals (such as sprints), which last 30-60 seconds and low intensity intervals. HIIT differs from the traditional cardio because it makes you stronger and improves your stamina in shorter time and it also improves glycogen storage as well as oxygen consumption. The effects on weight control and fat burning are not yet fully understood.
A recent study led by Aaron Sim and his colleagues from the University of Western Australia shows that when HIIT is used for a period of 3 months, it reduces appetite in overweight, inactive men better than continuous exercise.
In the research HIIT was used on a stationary bike. One 15 second bout at maximum intensity on the stationary bike was followed by one minute of rest.
Opposite of HIIT the traditional cardio was consisted of 30 to 45 minutes low intensity cardio sessions without rest at about 60 % of the max effort.
An estimation of the appetite was regularly done. The group that trained traditionally showed no changes in their appetite but on the other side the HIIT group showed that they can control their appetite during the meals. The blood sugar regulation was improved in the HIIT group as well.
HIIT is a good way of controlling your weight and the management of insulin sensitivity. (Medicine Science Sports Exercise, 47: 2441-2449, 2015)
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