Dieting the scientific way

Another year, another attempt to lose weight? Sounds like it’s time to ditch that old diet and try these top new fat-shifting tips instead

Once upon a time, staying a healthy weight was easy. It could be summed up by the phrase “calories in equal calories out”. To lose weight you simply had to practice the reverse of home economics – spend more than you earned. Unfortunately for many, but perhaps not surprisingly, it turns out that people are rather more complicated than bank accounts.

A lot of research has gone into unravelling the intricacies of our personal fat accounts – driven by the dream of winning the billion-dollar prize of an effective fat pill. Some of the findings have been, to put it mildly, counter-intuitive. They also suggest whole new ways of dieting.

To stay a healthy weight, you need a hormone called lepton to work properly. It sends “I’m full” messages from the fat cells up to the brain, where they go, among other places, to the same pleasure centres that respond to sex and drugs like cocaine. Obese people produce plenty of lepton, but the brain doesn’t seem to respond to it properly. Last year, researchers at the Oregon Research Institute scanned the brains of overweight people and found their reward circuits were under-active. They were eating more to try to get the enjoyment they were missing. In other words, the study showed that fat people are actually the opposite of greedy – because they get less pleasure from eating than others do.

There’s a lot of evidence for the fact that most, if not all, of us have a set point around which our weight can vary by about seven to nine kilos, but anything beyond that is a real struggle. This goes for naturally thin people trying to gain weight as well. Making changes is hard, particularly if your body is working against you, because – as the lepton example shows – the whole weight control system is intimately interconnected with our pleasure centres.

So if your body is sabotaging your efforts to lose weight, why not ditch the traditional approaches and try some new methods, based on the latest research, that work with your body rather than against it . . .

The eat-every-other-day diet

Of course you can still follow the well trodden route of cutting calories, and by sticking to around 1500 a day you will lose weight. Other upsides are that the kilos will stay off and that you will become very healthy: the risk of all the big killers – heart disease, cancer, diabetes – will plummet, along with that of allergies, asthma and infectious diseases. The downside is that you will be constantly hungry and miserable. But what if you could get all those benefits without being in a permanent state of semi-starvation?

Well, maybe you can. The trick is to try an “alternate-day” diet. Several years ago researchers at the National Institute on Aging in Baltimore reported that when they gave rats very little food one day and allowed them to eat plenty the next, they showed virtually all the benefits of a permanent calorie restriction diet. The same goes for humans, according to Dr James Johnson.

How does it work? Besides forcing the body to burn fat, it may also trigger hormonal changes, such as tamping up the activity of two anti-ageing genes called SIRT3 and SIRT4. Most people say that the diet takes a bit of getting used to, but is not as grinding as trying to cut back on an everyday basis.

Just-published research from the University of Illinois at Chicago of a ten-week trial on obese patients who followed a form of the alternate-day diet revealed a weight loss ranging from four to 13 kilograms, whereas the researchers expected an average of only two kilograms. Blood pressure, heart rate and cholesterol were also lowered.

Keep cool

Older dieters may remember some-thing called brown fat. Unlike the undesirable white stuff, this was a dieter’s dream. Instead of storing excess energy as fat, brown-fat tissue burned it off to keep you warm – at least in mice. Brown fat fell out of favour because researchers couldn’t find much in humans but now, thanks to the New England Journal of Medicine, it’s back in fashion. The idea is to expose people to cold temperatures. They then make more brown fat and their weight drops. Women kept at 22˚C used up 27 more grams of body fat a day than those at 27˚C. So turn on the air-con.

Check your testosterone level (men only)

If you are a middle-aged man whose middle is spreading, it may not just be that you are exercising less and eating more, but that you are making too much of the female hormone o estrogen.

Although we talk about male and female hormones, we all make both, and we all use testosterone to make oestrogen. This is particularly significant for older men. As we age, we not only make less testosterone, we also turn more of it into o estrogen.

The extra oestrogen encourages more fat to be laid down around the middle – just the place where fat stores are linked with an increased risk of diabetes and heart disease. This sets up a vicious circle. The newly stored fat pumps out more of the enzyme that turns testosterone into o estrogen.

To break the circle, you could exercise to give yourself energy and build muscle – although your reduced testosterone will make that option less appealing. A testosterone supplement, which a few doctors prescribe if your level has become very low, may help. You could also stop drinking because having to clear away regular large amounts of alcohol means your liver is less efficient at getting rid of the extra o estrogen.

Get in the sun without sunblock (or take vitamin supplements instead)

Vitamin D is the new nutrient superstar, linked with lower risk of all sorts of disorders including heart disease, diabetes, multiple sclerosis and rheumatism. And now it looks as if it helps with weight loss, too.

During the summer of 2008, in a small trial of 38, a researcher from the University of Minnesota reported that those with more vitamin D in their blood lost more weight. For every extra nano-gram per millilitre (ng/ml) they lost an extra quarter-kilo.

Other trials, too, have linked higher vitamin D levels with less obesity. But why? All vitamin D experts agree that lots more research is needed – but in the meantime, one interesting theory is emerging from Imperial College London. Because sunlight is the main source of vitamin D, a low level of vitamin D may make the body think that colder weather is on the way, and therefore that it has to store more food.

There’s also much debate about how much you should be taking. The official recommended daily allowance is 200 IU (international units) but many experts are now suggesting 1000 or even 2000. A daily dose of 1000 over several months would raise your blood level by 10ng/ml meaning you could lose an extra two kilos on top of what you’d expect to on your diet.

Be plump and proud

But is being overweight necessarily unhealthy in all cases? A ground-breaking study in The Lancet in 2007 found that about 30 percent of people classed as obese (ie, with a body mass index of 30 or more) were actually metabolically very healthy, with low cholesterol, blood pressure and blood sugar.

They were also responsive to insulin – which isn’t supposed to be true about fatter people.

In short, one in three of those being endlessly cajoled to lose weight may not need to. It may, in fact, be actively harmful. Researchers from the University of Montreal compared the effect of a low-calorie diet on a group of metabolically healthy obese people with a group who were obese and at risk. They found insulin resistance (a marker for diabetes) improved by 26 percent in the at-risk group but it got 13 percent worse among the metabolically healthy.

So even if your BMI is officially dangerously high but you eat pretty well, take regular exercise and feel fine, then have your metabolic markers checked out: if they are healthy, then maybe just enjoy your extra kilos!

10 Smart Money Moves to Make in 2011

There isn’t a single person that hasn’t been affected by the financial meltdown. Here are a few things we can all do, regardless of whether we have a dollar to our names, a million or if we're submerged in debt.

1. Stop avoiding the problem and start being honest. Open the envelopes, call—or even better—visit your bank or broker. Be realistic. So many of us are living in the illusion of total scarcity. Look at what really did happen during the last few months. Get some help. You aren’t supposed to be an expert. Most of us feel intimidated when it comes to money, but the truth is we were never given a proper education about it. You’re not alone. Everyone feels the same way to some degree. But avoiding the subject of money would be like saying, learning to walk is too difficult, so I’m not going to do it. Learn the basics. You’ll feel more grounded. And make sure to hire a banker or accountant you feel good about.

2. Get organized. Know where your accounts, credit-card statements, insurance documents, will, etc. are. Most of us feel overwhelmed because we just don’t know where all of this stands. Often, it’s not the lack of money but more the general level of uncertainty and messiness around this topic.

3. Review your statements. Get a feel for what you are spending. Where is your money really going? You may often find some errors and double charges. Look at hidden fees from all the bills you pay. Confirm that some of your regular income is going to a savings account on a monthly basis. If you have an investment account, take a close look at what you have: stocks, funds, bonds, cash, gold. Know what you have and then ask yourself how it feels. You don’t need to have a finance background to know whether your money situation is letting you sleep at night.

4. Get back to basics. This applies to every area of your life. Do you need to be spending so much on margaritas? Do you need another pair of jeans or shoes? Do you need a gym membership in a hot club you never use? Everyone knows where they are "leaking" money. For some it's on clothes, others it's food, and others it's on personal beauty treatments. Ask yourself what changes you can make that only you would notice.

5. Find another source of income, in addition to your regular job. Can you find a way of creating something, consulting, writing, translating, editing, babysitting, taking care of an elderly person, promoting something, or organizing something? The possibilities are endless. Here’s a clue—look for a way to take away someone’s pain, or problem. That’s what people will pay money for. What are you really good at? What is easy for you? Stretch your identity of what else you might be able to do, other than your regular job. And if you are the creative type, which deep down we all are, think about writing an ebook on a subject you know a lot about. There are plenty of sites that will put it up for free. You can then be making money while you sleep. That’s the goal.

6. Ask for discounts and special offers on everything. Think about how you can save on cable, phone bills, clothes, restaurants, or any work-related deals. Negotiate from the heart. Come from a place of authenticity and ask sincerely. You will be amazed at what you can receive.

7. Look around for things you own that you can sell. Your junk is worth something to someone else. You have thousands of dollars hidden in things you don’t really want or use anymore. Yes, this takes a bit of time but the payoff in terms of money, less clutter and freeing up space for something new to come into your life is well worth it.

8. Not that this is a must, but if you had to radically downsize your life, how would you do this? Would you move? Would you cook more or grow your own food? What would you do? Just knowing this will push you to live differently, with a higher level of consciousness.

9. Take a look at your beliefs and emotions around money. Most of us picked these up from our parents. One of them was probably fearful or always worried. Maybe one of them over-spent or was in debt. Think about it. You are now an adult and don’t have to be loyal to their beliefs around money. If you do feel anxious about money, take a deep breath and ask yourself: “Where have I seen this before?” Commit to making a fresh start.

10. Be grateful for what you do have. We have so much more than 95% of the planet. Bless what you have. Find ways of giving. If it's not money, give your time and your heart. The more you give, the more life finds ways to give back.

Money Savvy with Gabriel Yap

Our Money Savvy minded Gabriel Yap is here to share his story and answer all your money related queries.

It’s been a bumpy couple of years for Asia. Our economies have taken a beating; our stock markets have endured roller-coaster ups and downs, and let’s not even talk about property.

For many of us, our jobs and lifestyles have been affected. Families and individuals alike have had to tighten their belts and cut down on spending. And yet, we also all know of at least one fiscally savvy friend who made a fortune in a bad situation. It hardly seems fair, does it? Why them and not us? Why aren’t we as financially fit as those people?

Money. Many would say it’s the root of all evil. I’m not one of those naysayers. Money is good. More money is better. But the fact is, money can never buy you happiness. I say this from personal experience.

I used to head the regional unit of an international stockbroking firm. Life then revolved around travelling for road shows to fund managers, mutual funds, endowment and varsity funds in the major financial centres like New York, London, Frankfurt, Zurich, Tokyo and Hong Kong.

When I made a career switch to Institutional Sales in 1996, the travels and eating and drinking at Michelin-star restaurants increased substantially. My move to New York laid the foundation for my dealing career.

I moved back to Asia in the late 1990s, just when the economy really took off. I made a lot of money timing the market correctly, which was instrumental in my client profile growth. Over the past decade, I have come to advise many billionaire clients across Asia.

And then, I took the leap and left the stockbroking industry that’s been such an integral part of my life for the past 20 years. “What on earth are you doing?” “Are you nuts?” “You’ve really lost it!” were some of the comments I got from my friends. But to me, it was a natural decision. It made me happy.

The meaning of happiness for most people resides in the future rather than the present. To me, this isn’t healthy. To me, happiness is doing all those things I want to do in the “now”, not later.

So now, I work with international aid organisations like the Charities Aid Foundation and Asoka International.

You hear this from doctors all the time. They say being healthy is all about balance. It’s absolutely true and this, likewise, applies to your financial health as well. Are your finances in order? Do you have a handle on debts and assets? Are you fiscally fit?

If you’re not, how can you change and improve your financial habits to get back on track to fiscal fitness? That’s where I hope to help. Ask me. Send me your questions on all things financial. It’s not just about what stocks to buy or when to buy; it’s about how to keep yourself and your family healthy money-wise.

Having enough money to meet your monthly expenses contributes to your overall happiness, in much the same way as a rock-solid marriage or love for your job does. Having more money is great, but it doesn’t always make you happier. And we all know falling short makes life tough.

My Family's No-Buy Experiment

We ended up richer, but not in the way we expected

When you’ve committed to a month of no spending, the scariest sound in the world goes something like this: glug, glug, gorgle, glug, followed by my wife saying, “Oh, God. Honey? We need to call a plumber!”

Our experiment in money-free living had been cruising along beautifully. We were happily eating our way through the pantry, borrowing instead of buying, and feeling the burn from our free seven-day trial gym membership. But now – and on a holiday weekend at 11 pm, naturally – a grotesque and putrid black ooze began mushrooming up from the shower drain, which could mean only one thing: an overtime service call from a plumber.

“Think!” I thought as my wife, Ruth, rummaged for the plumber’s business card. “Think.”

I was still a no-spending newbie, but already I was one with the Zen of money-free living. Take a deep breath. There’s always a way around opening your wallet.

The idea to stop spending had been percolating for a while, but it was a trip to Target one afternoon that finally broke me. With our four-year-old, Sebastian, in tow, Ruth and I loaded up on packs of underwear, bath mats, barbecue gear, Spider-Man toys, kitchen gadgets, and a plug-in thingy guaranteed to kill mosquitoes. As we approached the checkout aisle, I thought, We don’t need any of this junk, and we abandoned the cart (after distracting Sebastian with ice cream), saving a good $300.

That got me thinking about all our pointless expenses: DVDs by mail, lunches out, car washes, “bargain” toys, fancy coffee drinks, and just about everything I’ve ever bought on eBay and Amazon. Especially given the current economic climate, not to mention the state of our landfills, it all suddenly felt like excess. With a promise that we’d stop if it was killing us, I convinced the family to take the giant leap into frugality.

The rules were that we would buy nothing for 30 days except absolute essentials, like fresh milk and fruit; and even there, after one too many “essential” trips to the market those first few days, I capped expenses at $100 for the rest of the month. A handful of key outlays like our mortgage, utilities, and Sebastian’s preschool tuition were excused, but restaurants, parking, clothing, toiletries, internet access, babysitting, and, yes, petrol, were now in the no-buy zone.

So were overpriced plumbing repairs, if I could help it. Unfortunately, taking a plunger to the shower drain only served to anger the sewage gods, and I watched the muck grow thicker.

Searching online (thank you, dear neighbour, for not using password protection), I read about poor souls who’d paid $200, $400, and even $1500 to have this exact problem fixed. That’s when I stumbled onto the Dawnbrigade.

On a website called thriftyfun.com, thousands of users posted tip after money-saving tip on conserving cash. There wasn’t a crisis on earth, it seemed, that couldn’t be averted with some combination of baking soda, white vinegar, lemon juice, salt, and a certain dishwashing liquid. I squirted a shot of Dawn in a kettle of boiling water, poured it into the shower, and the goop slrrrrged down the drain. Materials used: 10 cents. The look on Ruth’s face after I actually fixed some- thing: priceless.

I realise many people live like this all the time, by necessity, not by choice, and I anticipate letters saying, “Boo hoo! You had to give up your decaf Frappuccino.” But this wasn’t an exercise in “playing poor.” Our month of no spending was a financial wake-up call, a chance to recalibrate our relationship with money at a time when everyone I know has money on the brain.

Do we really need all the things we buy? Does acquiring stuff have actual value in our lives? Can’t we be just as happy – or perhaps even happier–living on much less?

Our adventure kicked off with a rousing start. After that first day, I wrote in my journal: “Feeling supercharged. We already have so much. What could we possibly need to spend money on?

“By 9 am, Ruth had already made compote from old strawberries and picked flowers I didn’t even know we had in the garden. I cleaned the car by hand for the first time in years, then found a mother lode of black beans in the back of the cupboard. Woo! Oh, and I read and returned the neighbour’s newspaper before he woke up. Total spent today: $0. This is going to be fun, fun, fun!”

Then came Day Two. A rich person once told me money is important only if you don’t have any. I suddenly understood that when it was my turn to entertain Sebastian. Normally, we stop at the comic book shop and the frozen yoghurt place and maybe the bookstore, spending all the way. Now we weren’t allowed to even feed the parking meter. Sebastian was starting to lose it, but then inspiration struck.

“Hey, Bubba,” I said. “Do you wanna ride in a silver carriage and see cool stuff and eat junk food?”

“Yaaay!” he screamed.

OK, so getting pushed around in a shopping cart isn’t exactly a theme park ride, but Costco does have cool stuff and something even better–free samples. For an hour, we munched on franks-in-jackets, cheese ravioli, chicken sausages, raspberry fruit twists, cranberry lemonade, and chocolate pudding (nutrition goes out the window when you’re eating any-thing you can get).

What was remarkable was how liberating it felt to be at a cathedral to consumerism like that and not spend a cent. I’m always confused when people rave about how much they “save” at warehouse club stores. In my experience, I can’t get out of Costco or Wal-Mart for under $200. You want to talk savings? Try going in without your wallet.

One of theunexpected benefits of no spending is that it brings you closer to people. There’s a stigma in our culture about discussing money, but the mere mention of our project prompted friends, neighbours, and even strangers to really open up, mostly about how cheap they secretly are.

The advice was great: Use an internet application like Skype for free phone calls. Ask neighbours with and told me, “Go home. Play with Sebastian. Tell Ruth how much you love her and think about ways to help other people.”

What a novel solution. Gratitude. Service. Duh. I felt like an idiot. Fortunately, all those hours away from restaurants and shopping gave me time to do exactly what he said. I immediately pedalled home and invented an outer-space-themed card game to entertain Sebastian (Jupiter and comets were wild in the homemade deck we played with for hours).

Ruth and I, meanwhile, spent our last few days volunteering at the Bread and Roses Café near our house in Venice, California. Since 1989, the café has been serving 150 people in need each morning in a restaurant setting. Ruth passed out plates of pasta and poured coffee, and I assisted the chef at the stove. Between courses, we met folks making do on the barest of resources. “This place means everything to me,” a homeless man told me. “Anytime I get upset about my situation, I think, Things could be a lot worse. At least I’m around people who care. It helps to think that.”

It was probably the best advice that I got all month, and it was free.

In the end,we saved more than $2000 by not spending for a month. When we began, I imagined we would rush out the moment we were done and stock up on groceries after breakfast at our favourite pancake place. Then maybe hit the mall or go to the movies. Instead, we stayed close to home and played outer-space poker, and I wrote out a cheque for Bread and Roses.

6 Ways to Feel Closer Right Now

You don't have to add an extra hour to the day to find time for each other. These six fun strategies can keep you connected immediately.

1. Be funny. Kind-spirited humor can douse a hot argument, head off a fight, and turn the drudgery of household responsibilities and planning into something witty, smart, and hilarious. Stick with warm humor; sarcasm and snide remarks aren't relationship-builders.

2. Be kissy. Saluting your spouse with a longer-than-usual kiss in the morning, at the end of the workday, and before you say good night telegraphs the good news that you still find him or her irresistible and wonderful.

3. Be appreciative. You can never appreciate your spouse too much. He or she needs to hear how much you admire the way he or she gets the bills paid, organizes the kids' activities, made that tasty shrimp scampi last night, rewired the basement, cleared out three months' worth of old magazines from beside the couch, or got the trash out to the curb just in time for pickup.

4. Be surprising. Bring home an unexpected little gift. Get the car serviced before he changes the oil. Deliver breakfast in bed next Saturday.

5. Be historical. Play the songs you two loved best when you were courting. Bring out your wedding album after dinner and leaf through it together. Bring up the good times from your past -- you'll both get a glow and feel lifted up as you remember your passion.

6. Be forgetful. Forgive your spouse's human shortcomings, then forget them. Nobody's perfect, especially under stress. (Hmmm ... could that include you?) Graciously overlooking flaws, errors, and gaffes sets a sweetly gracious tone for your relationship.

10 Quick and Easy Ways to Use Strawberries

1. Chocolate Bites: Dip 1 lb. strawberries into 8 oz. melted semisweet chocolate. Roll in chopped nuts. Place on parchment paper and chill.

2. Strawberry-Avocado Salsa: Combine 1 cup finely chopped strawberries, ¼ cup finely chopped and peeled avocado, 2 tbsp. finely chopped red onion, 2 tbsp. chopped fresh cilantro, ½ tsp. grated lime rind, 2 tbsp. fresh lime juice, 2 tsp. finely chopped seeded jalapeño pepper, and ¼ tsp. sugar. Toss gently. Serve immediately.

3. Strawberry Margarita: Blend 1 cup strawberries, 6 tbsp. tequila, 2 tbsp. triple sec, 2 cups crushed ice, and ¼ cup limeade concentrate.

4. Berry-nana Smoothie (non-alcoholic): Blend 1 very ripe banana, 1 cup frozen strawberries, ½ cup yogurt (plain, vanilla, or lemon), ¾ cup orange juice or apple juice, 2 oz. soft tofu (optional), and 1 to 2 tbsp. honey. Puree until smooth.

5. Strawberry Vinaigrette: Combine 1 cup strawberries, 1 tsp. sugar, and 1 tbsp. champagne vinegar. Chill 1 hour. Liquefy. Add salt, pepper, and 2 tbsp. olive oil. Blend.

6. White Chocolate Fondue: Combine 1 cup heavy cream and ½ stick unsalted butter in a large saucepan over medium heat. Bring mixture to a simmer, stirring constantly. Remove from heat. Add two 12-oz. packages premier white chocolate morsels. Stir until melted and smooth. Cool slightly. Transfer to a fondue pot, chafing dish, or ceramic bowl. Serve immediately with sliced strawberries.

7. Fruit Butter: Beat 2 sticks softened butter, ¼ cup confectioners’ sugar, and ¼ tsp. salt about 1 minute, until light. Fold in ½ cup chopped strawberries. Serve chilled.

8. Strawberry Parfait: In a chilled medium-size bowl, whip 1 cup heavy cream with 2 tbsp. sugar and 1 tbsp. fresh lemon juice. Gradually add 2 more tbsp. sugar and 1 more tbsp. lemon juice, whipping until the cream is thick but not over-whipped.

Alternate layers of whipped cream and sliced strawberries in four 8-ounce parfait glasses. Top each treat with a dollop of cream and lemon zest.

9. Strawberry Ice Cream: Blend 3 cups strawberries and the juice of ½ a lemon in a food processor. With a mixer, whip 1 ½ cups heavy cream and 2 tsp. vanilla extract until soft peaks form. Slowly add 14 oz. sweetened condensed milk and whip until very thick. Fold in the berry mixture. Seal and freeze until firm.

10. Strawberry Banana Delight: In a small bowl, dissolve one 0.3-oz. package sugar-free strawberry gelatin in boiling water; cool for 10 minutes. Add enough water to 6 ice cubes to measure 1 cup. Place gelatin and ice mixture in a blender; cover and process for 1 minute or until ice cubes are dissolved. Add bananas; process 1-2 minutes longer or until blended. Pour into four dessert dishes. Refrigerate for at least 30 minutes or until set. Garnish each with 1 tbsp. whipped topping and a strawberry.

Salted Egg Yolk Prawn

A tasty treat for all

Ingredients (4 servings)

500g medium-sized prawns

1 salted duck egg

1 chicken egg

1/2 cup plain flour

4 teaspoons corn flour

1 teaspoon oil (for batter)

1 teaspoon oil (for frying yolk)

1 tablespoon butter

oil for deep frying

salt and pepper to taste

Directions

1. Steam the salted egg. Remove shell and egg white. Use only the yolk. Mash and set aside.

2. Devein and remove prawn shells. Add chicken egg, plain and corn flour, oil, water and whisk into a batter. Adjust water to ensure a smooth consistency. Coat prawns with flour and dip into batter.

3. Heat oil. Put in prawns when oil is hot and deep-fry till golden brown. Set aside.

4. Heat butter and oil. Add salted egg yolk and fry till “bubbles” form. Throw in prawns and toss lightly, ensuring it is all thoroughly coated with salted egg yolk.