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This Chewbacca Workout Will Make You Strong Like A Wookie
Watch 4:19

This Chewbacca Workout Will Make You Strong Like A Wookie

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3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

How This Guy Lost 45kg Without Setting Foot In A Gym

How This Guy Lost 45kg Without Setting Foot In A Gym

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

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How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

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Former AFL Star Darren Jolly Shares Major Body Transformation

This Guy Fixed His Diet To Lose 80 Kilogram And Get Jacked

This Guy Fixed His Diet To Lose 80 Kilogram And Get Jacked

{headline}

{headline}

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

Two Simple Diet Changes Helped This Guy Reveal His Six-Pack Abs

Two Simple Diet Changes Helped This Guy Reveal His Six-Pack Abs

This Guy Gave Up Drinking And Got Into The Best Shape Of His Life At 46

This Guy Gave Up Drinking And Got Into The Best Shape Of His Life At 46

The Super Easy Diet Plan That Helped This Guy Lose 60 Kilos

The Super Easy Diet Plan That Helped This Guy Lose 60 Kilos

A Few Easy Diet Swaps Helped This Guy Lose His Gut and Gain a Six-Pack

A Few Easy Diet Swaps Helped This Guy Lose His Gut and Gain a Six-Pack

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4 Changes You Need To Make If You Want To Lose 5kg

The smart and healthy way - by Chris Mohr
  • 10 Oct 2019
4 Changes You Need To Make If You Want To Lose 5kg

If the warming weather’s got you wanting to shed a little weight, here are the fastest, safest ways to lose weight.

1. Sleep it off

One 2017 study published in the journal Sleep purposefully manipulated its subjects’ rest to be 60-130 per cent of their normal totals. Modest sleep loss resulted in a significant increase in food intake, with a greater number of kilojoules coming from less healthy, kilojoule-denser foods, often with lots of sleep-disrupting sugar.

“Put simply, you’re practically eating yourself awake,” says W. Christopher Winter, a sleep-medicine doctor and author of The Sleep Solution.

When you treat lost sleep as extra kilos, you can try and sleep it off. No matter how old you are, it’s worth it to set a bedtime and wake-up time. That also means your devices – the single greatest driver of poor sleep habits, Winter argues – should be put away. Then, after you’ve set this goal window, work backwards or forwards towards it in 15-minute increments every few days, he says. This way, you’re not jarring your system or schedule.

RELATED: 5 Ways To Sleep Better Every Night

2. HIIT it

Emerging research shows HIIT training – short bursts of intense cardiovascular exercise – fuels weight loss not because of the kilojoules you expend during exercise but because of the kilojoules you continue to burn after exercise.

“Interval training seems to change the metabolism and promotes many physiological changes that might favour long-term weight loss,” says Paulo Gentil, an exercise-science professor at the Universidade Federal de Goiás in Brazil.

Translation: interval training makes your body more efficient in burning fat by way of oxygen. But don’t associate HIIT with “hard”.

“One or two days of high-intensity interval training weekly is enough and realistic when it’s part of a long-term plan,” says Brett Klika, author of 7 Minutes to Fit.

Don’t go overboard. If you’re new to working out, up the incline by a few notches for a minute two or three times during a 30-minute walk or jog. If you’re more advanced, try adding hill sprints or jump rope to your usual workout. It’s not hard. It’s kind of fun, actually. And rewarding. Promise.

RELATED: How Short Can You Make The Intervals In Your HIIT Training?

workout
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3. Up your fibre intake

Even though it’s far less sexy than protein right now, fibre has the same power to satisfy. High-fibre foods take more time to digest, but they also tend to have a high water content – like oranges, tomatoes and grapefruits do – and water helps to fill you up, eat less and lose weight. Plus, they require chewing, which sounds silly, but consider how many spoons of peanut butter you can put away in the time it would take to eat an apple. The longer it takes you to eat something, the more time hunger hormones have to decline, and the less you feel like you have to eat to become full. New research shows that eating produce with other high-fibre foods, such as legumes and whole grains, may improve how your digestive system works, helping you maintain a healthy weight.

“Healthy guts have a wide variety of bacterial species,” says fibre researcher Julie Miller Jones. She says the best way to feed and diversify those bacteria is to try to hit 38 grams of fibre a day by way of a broad range of fibrous foods.

RELATED: 8 Easy Ways To Improve Your Gut Health

4. Try fasting

“Window” eating works. Obese people who followed a 16-hour fasting schedule lost weight without counting kilojoules, found a 2018 study in Nutrition and Healthy Ageing. I have a friend who raves about fasting for 16 hours and eating only during an eight-hour window. Because she’s stopped eating after dinner, she doesn’t snack or have a glass of wine later in the night. No breakfast means she’s truly hungry at lunch, eats her fill and is less likely to snack in the afternoon. It is simply harder for her to overeat throughout the day.

I tell my clients that if you’re good with rules, try setting some boundaries in terms of when you eat. But if the thought of such a highly structured life makes you want to dash out and eat a whole pizza, target “trouble times” during your day. If you tend to return to leftovers after leaving the dinner table, make the hour after dinner a no-kilojoule hour. If you find yourself mindlessly snacking at your desk come 4pm, see if you can abstain till dinner. Spot-treating trouble times can offer the benefits of intermittent fasting without having you be a slave to the clock.

RELATED: The Major Benefits Of Intermittent Fasting

  • Weight Loss
  • Body Transformation
Chris Mohr
Chris is a nutrition expert, spokesperson, dad and self-proclaimed masterchef.

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This Chewbacca Workout Will Make You Strong Like A Wookie
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{headline}

{headline}

3 Lifestyle Changes Helped This Guy Lose Nearly 45Kg In A Year

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This Guy Lost More Than 45Kgs In An Incredible 10-Month Transformation

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How This Guy Lost 45kg Without Setting Foot In A Gym

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Jamie Oliver Shares The Two Major Changes Behind His 12kg Weight Loss

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{headline}

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How Swimming And HIIT Training Helped This Guy Lose 50kg And Get Fit

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Former AFL Star Darren Jolly Shares Major Body Transformation

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This Guy Fixed His Diet To Lose 80 Kilogram And Get Jacked

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{headline}

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His Doctor Said He Wouldn't Live To 50 - So He Lost 55kg

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

The Training Methods That Helped This Guy Gain 27kg Of Muscle (And A Six-Pack)

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

A Few Simple Changes Helped This Guy Lose 30Kg And Get A Six-Pack

Two Simple Diet Changes Helped This Guy Reveal His Six-Pack Abs

Two Simple Diet Changes Helped This Guy Reveal His Six-Pack Abs

This Guy Gave Up Drinking And Got Into The Best Shape Of His Life At 46

This Guy Gave Up Drinking And Got Into The Best Shape Of His Life At 46

The Super Easy Diet Plan That Helped This Guy Lose 60 Kilos

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