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."
Christiana Figueres says there is 1.2 million euros deficit to cover upcoming sessions
Some of the world's major cities, most Pacific island nations are at risk of disappearing due to rising seas
Yemen forces allied to the Houthi have launched a scud missile toward southern Saudi Arabia
Three dozens of fires may cause an ecological catastrophe to Lake Baikal in Russia
National and international slow responses to epidemies show how far the world is from achieving global health security
Call for action in madrassas and mosques around the world is intended to emphasize the role Islam can play in combating climate change
New reports claim parent company Alphabet is attempting to fight malaria and other diseases transmitted via insects
Scientists are predicting that Earth could be heading towards an extraordinary event which would see compasses point south and the sun rise in the West.
Ambitious document to be ratified next month during General Assembly meeting
Using alternative sources to firewood as opened the path for one Kenyan factory to reduce energy costs and save the environment
A vaccine developed by researchers has shown promising results with a trial tests showing 100% protection against Ebola
Low lying areas in the Sundarbans region has forced many mothers to join fathers away from home to work, leaving little choice for their children but to take refuge in hostels away from family.
World Wildlife Fund communications manager says plan could come to fruition by 2020, but depends on final gov’t approval
Meteorologists expect El Nino effects to delay the rainy season as dry conditions force locals to pray for rain
Hawaii has become the first American state to ban the use of plastic bags.