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Weight-management tips

In the morning: Fatten up your brekkie

Researchers believe starting the day with fats turns on efficient fat metabolism and programs the body to respond to a variety of foods during the day, while starting with carbs amps up carb metabolism only. In a new International Journal of Obesity study, mice fed a high-fat meal after waking had normal metabolic profiles, while mice fed carb-rich morning meals got fatter and developed markers of metabolic syndrome. But don’t take this as a cue to down bacon rolls – opt for healthy fatty foods like full-fat yoghurt and milk, nuts, cheese, egg and avocado.


In between meals: Pop a probiotic

The probiotic Lactobacillus gasseri (L. gasseri) may block the intestine’s fat absorption, according to a Japanese study. Researchers asked 87 overweight volunteers with slabs of ab fat to drink plain fermented milk or fermented milk fortified with L. gasseri twice daily for 12 weeks. While people in the control group lost nada, probiotic drinkers lost 1kg and cut their hip circumference by 1.7cm, without changing their lifestyle. Probiotics are best taken on an empty stomach.


At lunchtime: Try some weed

The type that grows in the sea, that is. Researchers from the UK’s Newcastle University found that fibre in seaweed, called alginate, could reduce the amount of fat absorbed by the body by a mega 75 per cent. “[Our study] suggests that if we can add the natural fibre to products commonly eaten daily – such as bread, biscuits and yoghurts – up to three quarters of the fat contained in that meal could simply pass through the body,” says researcher Dr Iain Brownlee. Until then, eat sushi and add seaweed to soups.


At snack time: Dodge corn syrup

Sweeteners aren’t all sweet. A study in the journal Pharmacology, Biochemistry and Behavior found rodents that downed high-fructose corn syrup (HFCS) gained loads more weight and blood fats than those who ate table sugar, even though they consumed the same amount of kilojoules. The good news: although HFCS is in a wide range of foods in the US (including soft drinks, breads and yoghurt), it’s rarely used in Oz. Still, experts advise checking the labels on processed food anyway, especially on imported foods.


At work: Stage a walk out

You’ve heard it before, but there are two reasons it’s a good idea to take a walk around the block during stressful times in your workday – yes, especially when you’ve got “too much to do”. A new study in the Journal of Occupational and Environmental Medicine found chronic job stress and lack of physical activity are strongly linked with being overweight, and that exercise is the key to managing both work stress and weight. Hear that, boss?


More: 8 foods for weight loss