13 DELICIOUS WAYS TO RELEASE FAT

Choosing foods that release fat will up the success rate of your current diet and exercise plan.

After an exhaustive review of weight-loss research, Reader's Digest editors learned a fascinating thing: not all foods are created equal when it comes to shedding kilos. These 13 contenders seem to have special abilities to thwart your body's desire to hold on to fat.

Calcium

Your mum told you to drink milk because calcium was good for your bones. What she may not have known is it also helps control your hunger. Research shows people who don't consume enough have a greater fat mass and less control of their appetite. Women under 50 (and men under 70) should aim for 1000mg a day. Over those ages? Push your intake up to 1200mg if needed.
FAT RELEASERS- CALCIUM: greens, yoghurt, milk, nuts, and parmesan, feta, Swiss, and mozzarella cheeses.

Dairy

Yes, dairy is an excellent source of calcium, but even more excitingly, studies have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorise that other ingredients in dairy act synergistically with the calcium. In one study from the University of Tennessee, researchers showed that eating three servings of dairy a day significantly reduced body fat in obese subjects. And if kilojoules were restricted at the same time, fat and weight loss accelerated.
There's more! A study done in 2010 indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover. Eat at least three servings of fat-free dairy each day. Time it with your exercise to maximise weight-reducing effects.

Resveratrol

Many studies clearly show that a small glass of wine a day is good for your health. Researchers credit the anti-ageing properties of resveratrol (found in red grapes, mulberries, and peanuts) in red wine. Now cutting edge research suggests this antioxidant is a fat releaser too. In one study of more than 19,000 women who were initially of normal weight, light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol over the near 13-year study period.
In several animal studies, researchers have demonstrated that moderate alcohol consumption doesn't promote weight gain. And in a separate animal study from 2006, researchers found resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes. A small glass of red wine each day won't hurt your weight-loss efforts. In fact, it may help.

Coconut oil

While saturated fats often get a bad rap, one source sits at the top of the "should enjoy" list: coconut oil. Why? This oil was shown to do pretty nifty things for abdominally obese women in a 2009 study from Brazil, including decreasing their waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of "bad" LDL (low-density lipoprotein) to "good" HDL cholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease aren't common. Limit saturated fat content to 10% of your total kilojoule intake each day, but make coconut oil or milk one of your top picks.

PUFAs and MUFAs

There's a huge buzz around mono-unsaturated fatty acids, or MUFAs, which seem to help people store less belly fat. They're found in olives, olive oil, nuts and seeds, dark chocolate, and avocado, and a serving with each meal is recommended. Now a small study from the Netherlands suggests that we should also enjoy poly-unsaturated fatty acids, or PUFAs, found in fish and in nuts and seeds.In this study, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced kilojoule burn. PUFAs are also burned faster than saturated fats in the body, another win-win.
Our diets generally have more than enough n-6, or omega-6, PUFAs, so focus on long-chain n-3 PUFAs, commonly known as omega-3s. These are found in flax seeds, walnuts, beans, salmon and olive oil. Researchers theorise that the weight-loss benefits o f omega-3s may be result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). These healthy fats are further associated with protection from cardiovascular disease, and enhanced mood. Women should aim for 1. 19 of omega-3s daily, men 1.6g.

Protein

This is a macro nutrient powerhouse for so many reasons: It promotes healthy skin, hair, nails, bones, and muscle. It's also a fabulous weight-loss aid, according to a 2002 study from Arizona State University. Protein increased satiety (satisfaction and feelings of fullness) and increased after-meal kilojoule burn. In other words, eating protein-rich meals, rather than higher carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn - three benefits in one. Earlier research also found that people following higher protein diets generally decrease their food intake by an average of 10% (about 800 kilojoules). Experts recommend around 40g daily for women; S6g for men.
FAT RELEASERS - PROTEIN: beans, nuts, meat, lentils, poultry, seafood such as salmon and lobster, eggs.

Vitamin C

You've heard for years to stock up on your vitamin C to fend off colds, but are you aware of its reputation as a weight-loss aid? Research suggests that the bodies of folks who are deficient in vitamin C cling more stubbornly to fat. In 2008, Quebec researchers reviewed a stack of studies to find what they called "unsuspected determinants of obesity". Their review linked less-than-ideal intakes of particular micro nutrients to an increased likelihood of being overweight, and identified deficiencies in zinc, vitamin C, magnesium, and vitamin E as risk factors for having a higher percentage of body fat and belly fat. Women should aim for 75mg a day; men for 90mg.
FAT RELEASERS - VITAMIN C: strawberries, broccolini, citrus, kiwifruit, rockmelon, red capsicum.

Quinoa, honey and cocoa

What do the three share? All may lead to less fat deposition in our bodies.
With cocoa, honey, nuts, fruit and cheeses all shown to help weight loss,good health can also be delicious.

Quinoa:

This ancient grain is full of protein, amino acids, phytosterols, and vitamin E. We should all be eating it just for its nutrition profile alone. A study published in 2011 points to its promise as a fat inhibitor. Animals fed supplements containing a quinoa seed extract had less body fat, lower body weight, and decreased appetite. Also, quinoa is versatile and can be made into biscuits, side dishes, and hot cereals.

Honey: 
This natural sweetener has also shown great promise in animal studies for reducing weight gain and body fat when substituted for sugar. Known to have antibacterial, antiviral, and antifungal properties, honey boasts wide-ranging health benefits. It may improve blood sugar control and immunity, and it's an effective cough suppressant.

Cocoa:
We all welcome any excuse to add more chocolate to our lives. Cocoa contains more phenolic antioxidants than most foods. Just look at this list of benefits from a recent study done at the Yale-Griffin Prevention Research Centre by Dr David Katz and his colleagues: "Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation ... and have beneficial effects on satiety, cognitive function, and mood." Enjoy these foods regularly and slow down fat creep.

Fibre and vinegar

Throughout the years, many weight-loss researchers have recommended starting a meal with a salad to stave off hunger and ensure that you don't overeat. But why does this work so well? One reason is that salads are a great source of fibre: lettuce greens, carrots, tomatoes, and the like all have plenty of this macronutrient. Fibre's effects on increasing feelings of satiety are well documented. The surprise here? The vinegar that comes along for the ride in salad dressing also helps you feel full.
Research has shown that vinegar can lessen the glycaemic effect of a meal (meaning it tends not to spike your blood sugar), an effect that has been linked to satiety, which reduces your food intake. Vinegar may also prevent body-fat accumulation, according to a 2009 animal study by Japanese researchers. Mice that were fed acetic acid, the main component of vinegar, for six weeks accumulated up to 10% less body fat than the control mice in the study. Whether you combine fibre and vinegar or not, know that they are great tools to have on hand whenever you feel the need to tame your appetite and turn on fat burning control. If you're not a fan of salad, there are plenty of other sources. Women under 50 need at least 25g of fibre a day. Over 50 they should get 21g. Men under 50 need 38g; over 50 31g. You should aim to get a daily dose of vinegar in your salad dressing or in another recipe.
FAT RELEASERS - FIBRE: pecans, artichokes, radishes, lettuce, raspberries, legumes such as peas, and oats

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WEIGHT-LOSS MYTHS YOU'RE FALLING FOR

Reader's Digest and Yahoo! Health teamed up to poll your knowledge and attitudes about dropping kilos. We discovered many of you hold onto cherished but erroneous beliefs that could sabotage your efforts to slim down.

MYTH: 
YOU BELIEVE EXERCISE IS YOUR BEST WEIGHT-LOSS WEAPON
Of those surveyed, 71% of adults agree that the best way to lose weight permanently is through exercise. Only 41% believe restricting kilojoules is the best way.
THE TRUTH:
Exercise alone leads to a very modest reduction in total body weight: less than 3%. To achieve effective weight loss, you have to pair exercise with the right diet plan.

MYTH: 
YOU THINK CARDIO EXERCISE BURNS THE MOST FAT
While a healthy 71% of people who responded do cardio workouts, 56% believe cardio workouts burn the most fat.
THE TRUTH:
Doing aerobic exercise atthe same intensity isn't nearly as effective at fighting fat creep as surprising your body with interval training or strength training. In one study, as few as three 11-minute strength-training sessions a week increased metabolism and the number of kilojoules burned during sleep. The key is to alternate intense bursts of activity with short periods of rest.

MYTH: 
YOU THINK A SIMPLE WALK WILL DO
Only 29% of people push themselves "a lot" when they exercise, while 59% push themselves only a little, and 13% not at all.
THE TRUTH:
A growing body of research suggests that bursts of intense activity, where you really get your heart pumping, are the most effective way to burn kilojoules and get fit. And here's the kicker: if you wrongly perceive you are working out harder than you really are, research shows that you're more likely to regain weight. A good indicator that you're going all out? You will find it hard to carry on a conversation during your exercise routine.

By Liz Vaccariello in "Reader's Digest" (Australia), v. 181 n.185, September, 2012. Excerpts adapted and illustrated to be posted by Leopoldo Costa.

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