Secrets of Fat Loss: Latest Findings

Jim Bell, PhDc

1. Very exciting news from Tammi Flynn, MS, RD creator of the 3-Apple-A-Day Plan. Tammi has found that eating 1 apple 30 minutes prior to each primary meal (breakfast, lunch and dinner) dramatically reduced fat-loss. When scientists in Brazil told dieters to eat an apple before each meal they ended up losing 33% more weight than dieters getting exactly the same amount of calories (but no apples).

There seem to be 2 primary causes for the increase in fat loss. (1) As was previously reported in FitNews: Americans average 11 grams of fiber/day. Increasing fiber intake to the RDA recommendation of 25 35 grams/day resulted in 1 pound of fat loss per month. This was with no change in calorie intake or activity level. 3 apples equal approximately 15 grams of fiber that will get the average American into the 25-35 grams per day range. (2) Apples contain pectin and pectin slows the absorption of sugars. If you remember your studies of nutrition in the IFPA Personal Trainer Manual (more in depth study in the IFPA Sports Nutrition or Weight Management Instructor Manuals) one of our goals is to prevent sugar spikes in the blood stream, creating insulin release resulting in potential sugar lows and eventually feelings of hunger, cravings and fatigue. Pectin has been shown to significantly decrease blood sugar fluctuations.

You may be thinking that other sources of fiber have been shown to have similar effects, but you have to know that getting your clients to eat an apple, 30 minutes prior to meals, is much simpler than getting them to eat a bowl of cooked oatmeal or a bowl of beans (remember cooked oatmeal is low-glycemic index; instant oatmeal is high-glycemic index and will be a sugar problem, not a sugar solution).

2. For fat loss, some small things can make a big difference. Water 8-8oz glasses/day. Fiber 25-35 grams/day. Cook with nonstick cooking spray instead of butter. Eat just half of bagel or doughnut. Cut out one soda a day. Cut the fat on snacks, try popcorn instead of potato chips. Leave the meat toppings off pizza. Order your salad dressing on the side and try dipping your fork into the dressing first before you put your salad on the fork. Swap regular beer for lite beer. In order to increase fiber intake look for whole grain or whole wheat on the label.

Health Note:

People who exercised less than a hour/ week cut their risk of heart disease by 15%. Those who exercised for one to two hours/week reduced their risk of heart disease by 40%. Those who exercised more than two hours/week reduced their risk of heart disease by 61%.

For more detail check: Archive of Internal Medicine, 5/26/03. 60-90 minutes of exercise/week dramatically reduced blood pressure, according to recent Japanese Study.

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