World Bulletin/News Desk
Want to drop those extra pounds without starving yourself? Keeping a food journal, not skipping meals and eating out less often, particularly for lunch, will help, according to new research released on Friday.
Scientists at the Fred Hutchinson Cancer Research Center in Seattle, in a study that looked at the impact of various
self-monitoring techniques in older overweight and obese women, showed that simple changes in behavior can make a difference on the scales.
They found that in the year-long study women who kept journals lost six pounds (2.7 kgs) more than those you didn't, but if they skipped meals they dropped eight pounds (3.6 kgs) less than women who ate regularly.
Ladies who lunched in a restaurant at least weekly lost on average five fewer pounds (2.3 kgs).
"Knowing what you are eating and knowing how much you are eating seem to be the key," Anne McTiernan, the director of the Hutchinson Center's Prevention Center who conducted the study, said in an interview.
"For individuals who are trying to lose weight, the No. 1 piece of advice based on these study results would be to keep a food journal to help meet daily calorie goals."
McTiernan said the more journals the women completed, the more weight they lost. Recording what they ate increased the women's awareness of the foods and calories they consumed.
Diet and exercise
Expanding waistlines are a growing problem around the globe, leading to increased health problems and costs. Figures from the Paris-based Organization for Economic Co-operation and Development (OECD) showed obesity rates ranged from a low of 4 percent in Japan and Korea to 30 percent or more in the United States and Mexico.
Body mass index (BMI), which is a measurement that compares weight and height are used to measure obesity. A BMI of 30 or more is considered obese, while a BMI of 25 to 29 is considered overweight.
McTiernan and her team studied 123 women, aged 50 to 75 years old, who lived in the Seattle area in the dietary weight loss intervention study. Their findings are published in the Journal of the Academy of Nutrition and Dietetics.
They divided the women into two groups, diet only and exercise plus diet, and assessed their food intake, weight-control strategies, meal patterns and encouraged them to eat between 1200 and 2,000 calories a day.
At the end of the study women in both groups lost an average of 10 percent of their body weight.
"Exercise alone does not cause very much weight loss. Most studies have shown that with exercise alone you might be able to lose about two to three pounds over a year," McTiernan explained.
"What exercise does do is keep weight off-long term and it helps prevents loss of muscle."
The researchers advised people trying to lose weight to record everything they eat, to be accurate, to measure portions and to read labels. Accuracy was also important, so any toppings or condiments added to food should also be included in the journal.
"It was the first study to look at a range of eating and weight-loss behaviors to see which ones worked and which ones didn't," said McTiernan. "These are the ones that made the difference."
The idea came to Olivia Koburongo, 26, after her grandmother fell ill, and was moved from hospital to hospital before being properly diagnosed with pneumonia.
In the far-reaching health scandal, breast implants were later found to contain substandard, industrial-grade silicone gel that was seven times cheaper than medical-grade silicone.
Device eliminates risk of deadly blood clots; need for blood thinners
A new initiative will help transform readiness of countries against virus breakouts like those seen in Guinea, Liberia and Sierra Leone
Protest in Nairobi sees hundreds take to streets to back doctors' pay demands
The Arctic Council's recently released Arctic Resilience Report has shown how the Arctic is to specific abrupt environmental changes resulting from climate change and human activity: essentially, "tipping points".
Irrawaddy dolphins can be found in rivers, lakes and seas across southern Asia, from the northwest Bay of Bengal, in India, to the south of Indonesia but are now being killed by rogue gangs
Singaporean Seah Chiang Nee, a former newspaper editor, died aged 76 in a local hospital on Saturday, his wife Patricia Wong said. He was hospitalised in July.
Renault reacted with a statement saying that its cars "are not equipped with cheating software affecting anti-pollution systems."
Worldwide tobacco use causes loss of $1 trillion and six million lives annually, says World Health Organization
China now owns five of the six largest solar module manufacturing firms in the world, according to the report.
Some 7.7 million new cases of dementia are reported every year, with Alzheimer's disease being the most common cause and contributing to 60–70% of cases.
Funding is critical to support the humanitarian needs of the poorest country in the Americas, said Mourad Wahba, the deputy special representative for the UN's stabilization mission in Haiti.
Conservationists estimate that more than 20,000 elephants were killed for their ivory last year, with similar tolls in previous years. The WWF campaign group says 415,000 of the animals remain.
Spanish police enforce severe restrictions on traffic in the capital as health fears grow over air pollution
The outbreak erupted in December last year in the slums of the capital Luanda, spreading to 16 of Angola's 18 provinces and into neighbouring Democratic Republic of Congo.