Three habits in your lifestyle are key to weight loss and sustained weight control, proved by a research study in US. A wide range of self-monitoring and diet-related behaviors and meal patterns impact weight change among overweight.
“When it comes to weight loss, evidence from randomized, controlled trials comparing different diets finds that restricting total calories is more important than diet composition such as low-fat versus low-carbohydrate. Therefore, the specific aim of our study was to identify behaviors that supported the global goal of calorie reduction,” said Anne McTiernan, M.D., Ph.D. from Fred Hutchinson Cancer Research Center.
Specifically, McTiernan and colleagues analysed data from 123 overweight-to-obese women and found that:
1. Women who kept food journals consistently lost about 6 pounds more than those who did not
2. Women who reported skipping meals lost almost 8 fewer pounds than women who did not
3. Women who ate out for lunch at least weekly lost on average 5 fewer pounds than those who ate out less frequently (eating out often at all meal times was associated with less weight loss, but the strongest association was observed with lunch)
“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. It is difficult to make changes to your diet when you are not paying close attention to what you are eating,” said McTiernan, director of the Hutchinson Center’s Prevention Center and a member of its Public Health Sciences Division.
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