Effective Weight Loss – Keep A Food Journal, Don’t Skip Meals, Don’t Eat Out
An article from Medical News Today highlights a study conducted by researchers at the Fred Hutchinson Cancer Research Center focused on the impact of self-monitoring, diet-related behaviors, and eating patterns and their effects on body weight in obese and overweight postmenopausal females.
Some of the findings from the study include:
- Importance of keeping a food journal
o The study found that those who kept a food journal lost approximately 6 pounds more than women who did not.
o Research team leader Anne McTiernan, M.D., Ph.D. said: “It is difficult to make changes to your diet when you are not paying close attention to what you are eating.”
- Eating at regular intervals and not skipping meals
o Females who “skipped meals” lost much less weight than those who never missed meals (about 8 pounds less).
o McTiernan explained: “The mechanism is not completely clear, but we think that skipping meals or fasting might cause you to respond more favorably to high-calorie foods and therefore take in more calories overall.”
- Eating out can be a barrier for making healthy food choices
o Women who went out for lunch at least once a week lost about 5 fewer pounds compared to those who lunched out less often.
o When we are at a restaurant we have less control in what ingredients are used in preparing our meals, and which cooking methods are used. Even portion sizes are no longer under control.
To read more about the study, check out the article from Medical News Today at the link below:
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