Still looking for that magic weight loss formula? A new study, published online in the Journal of the Academy of Nutrition and Dietetics, adds some evidence around behaviours that may help keep you on track. And, while it's not magic, the behaviours they identified are all strategies that I would advocate in my practice and that are great helps when it comes to fighting this ongoing problem.
The study from the Fred Hutchinson Cancer Research Center in Seattle looked at self-monitoring and diet related behaviours in a group of overweight and obese post-menopausal women who were part of a 12 month weight loss trial.
After looking at the data they collected, the study authors suggest that women who want to lose weight should keep a food journal, avoid skipping meals and eating out (especially at lunch).
They found that :
Women who kept food journals consistently lost about six pounds more than those who did not
Women who reported skipping meals lost about eight fewer pounds than women who did not
Women who ate out for lunch at least weekly lost on average five fewer pounds than those who ate out less frequently. Eating out frequently for all meals resulted in less weight loss but the strongest association was with lunch.
So let's look at these three strategies in a bit more detail:
Keeping a food journal is a strategy that has consistently been shown to be effective for weight loss and weight maintenance. And, while it is something that many people resist doing, if you persist, it can give great results.
Why a journal? It helps you become aware of your eating behaviours and helps you track your progress. You can see more clearly exactly what you eat as well as some of your behaviour patterns, and also helps you identify mindless eating"that nibble here, nibble there, that can contribute so many "unaware" calories. With this information, you can develop strategies to help you change.
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Good behaviours for weight loss 0
