EAT BREAKFAST People who skip the most important meal of the day are 4½ times more likely to be overweight and have a belly where a six-pack should be than those who eat first thing. This is according to a year-long study of 499 subjects at the University of Massachusetts. Opt for porridge or eggs for breakfast, giving sugary cereals a miss.
GET A GOOD NIGHT’S SLEEP Not getting enough sleep regularly – that is, between eight and nine hours of good-quality sleep per night – can affect the hormones that regulate satiety, according to research from the New York Academy of Science. The study reported that individuals who failed to sleep well are more likely to suffer from obesity and diabetes. To drift off quickly and sleep deeply, avoid stimulants in the evening.
DO BIG LIFTS Crunches and planks won’t carve a solid six-pack – you need to perform heavy lifts that force your core to work hard to stabilise your body. A study published in the Journal Of Strength And Conditioning Research reported that muscle activation in the core was “significantly greater” during squats and deadlifts than in stability ball moves.
HYDRATE PROPERLY Drinking 500ml of water of increased people’s metabolic rate by 30% within ten minutes in a German study, with the effects lasting for up to 40 minutes and burning 100 calories in the process. More significantly, the researchers found that women burned carbs, but in men the energy came from fat. Aim for two litres per day to torch 400 extra calories.
