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 technique involved transplanting what are known as olfactory ensheathing cells into the patient's spinal cord and constructing a "nerve bridge" between two stumps of the damaged spinal column.
The meeting in Cuba is aimed at keeping Ebola at bay and it brings together senior officials from the ALBA bloc of nations
Wildlife conservationists have struggled to reverse a decline in numbers of several African species, undermined by ferocious poaching by gangs which mostly ship the ivory to Asia.
Jerald Dennis is feeling stigmatized by his neighbors and has been shunned by his friends
Peru's 2,679 glaciers, spread over 19 snow-capped mountain ranges, are the source of the vast majority of the country's drinking water.
Some 85 percent of people said they thought the disease spread through sneezing or coughing, despite the fact that the World Health Organization regards that type of transmission as unlikely
No approved specific drug or treatment available for battling fatal pandemic virus hitting many West African countries
The death toll so far in the outbreak, first reported in Guinea in March, has reached 4,447 from a total of 8,914 cases, said WHO Assistant Director General Bruce Aylward.
The world's fifth-largest user of nuclear power has around 70 percent, or nearly 9,000 tonnes, of its used fuel stacked in temporary storage pools
The Supreme Council of Health said the infected was a 71-year-old Qatari national who suffered diabetes mellitus, according to the official Qatari news agency
Several airlines have cut flights to the region and there are reports of countries not allowing air ambulances to make refueling stops
A top U.N. official said response to a $1 billion funding appeal had been slow and that a surge in trained healthcare personnel was needed to tackle the crisis
The findings show the pressing need to detect lung cancer before it has shape-shifted into multiple malignant clones.
Second most severe warning issued for extremely heavy smog, air pollution enveloping capital Beijing, Hebei province.
One Ugandan has already died of the virus, which last appeared in the country two years ago killing six people
With already $1 billion invested in alternative sources of production, Sweden plans to produce more using renewable sources.