1. Which classic weight loss trick will actually help you lose the most fat?
A) Putting your fork down each bite
B) Waiting 20 minutes between food courses
C) Chewing your food more
Answer: C. While A and B will slow down how quickly you eat, chewing your food more has actually been shown to lower hunger levels. In one study, researchers had men double or triple the number of times the chewed each bite of food. They found that guys who chewed their food the most took in almost 12% fewer calories then guys who chewed less. The study’s authors suspect that chewing helps to lower levels of a hormone called ghrelin, which is believed to regulate appetite.
2. What’s the minimum amount of cardio you need to boost your metabolism?
A) 10 minutes
B) 15 minutes
C) 20 minutes
Answer: A. No matter what your fitness level is, metabolic rate has been shown to increase after as little as 10 minutes of exercise. In other words, even when you’re short on time, getting in a little training is always better than doing nothing.
3. What’s the healthiest snack option at a bar?
A) One ounce of tortilla chips for 130 calories
B) One ounce of pretzels of 170 calories
C) One ounce of peanuts for 200 calories
Answer: C. Tortilla chips and pretzels may have fewer calories, but they’re empty and won’t fill you up. Peanuts have 30 essential nutrients and phytonutrients plus they contain resveratrol, which is linked to reduced risk of heart disease, cancer and diabetes.
4. If you only have 30 minutes to exercise, what’s your best option for burning calories?
A) Circuit training with bursts of cardio
B) Running on a treadmill at an incline
C) Lifting heavy weights
Answer: A. The non-stop movement will not only keep your heart rate into the stratosphere and burn major calories, research also indicates that it will keep your body burning calories for hours after the workout. This is known as the after-burn effect. To maximize it’s effects, do multi-joint strength exercises (squat with shoulder press) and short, intense bursts of cardio with minimal rest.
5. Which of the following bad habits have worst effect on your waistline?
A) Staying up regularly past 2 a.m.
B) Refueling with a Snickers bar after a workout
C) Skipping the gym for several days
Answer: A. Studies show that people who frequently turn in after 2a.m. eat an average of 250 calories more each day than people who maintained a normal sleep schedule. Over a month, this one habit could add up to two-pound weight gain.
6. To maximize weight loss, what’s the ideal amount of water you should drink with each meal?
A) 5 ounces
B) 33 ounces
C) 16 ounces
Answer: C. According to a study in the journal Obesity, when overweight men and woman drank 16 ounces of water before breakfast, lunch and dinner, they lost almost five pounds more than people who drank less before their meals.
Dustin Bogle is a personal trainer at Kokomo Fitness in Hesperia. Contact him at KokomoFitness.com or (760) 995-3366