Forum for Science, Industry and Business

Sponsored by:     3M 
Search our Site:

 

Want to lose weight? Keep a food journal, don't skip meals and avoid going out to lunch

13.07.2012
Women who want to lose weight should faithfully keep a food journal, and avoid skipping meals and eating in restaurants – especially at lunch – suggests new research from Fred Hutchinson Cancer Research Center.
The findings by Anne McTiernan, M.D., Ph.D., and colleagues – from the first study to look at the impact of a wide range of self-monitoring and diet-related behaviors and meal patterns on weight change among overweight and obese postmenopausal women – are published online in the Journal of the Academy of Nutrition and Dietetics (formerly the Journal of the American Dietetic Association).

"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," McTiernan said.

Specifically, McTiernan and colleagues found that:
Women who kept food journals consistently lost about 6 pounds more than those who did not

Women who reported skipping meals lost almost 8 fewer pounds than women who did not

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.

Study participants were given the following tips for keeping a food journal:

Be honest – record everything you eat

Be accurate – measure portions, read labels

Be complete – include details such as how the food was prepared, and the addition of any toppings or condiments

Be consistent – always carry your food diary with you or use a diet-tracking application on your smart phone


"While the study provided a printed booklet for the women to record their food and beverage consumption, a food journal doesn't have to be anything fancy," McTiernan said. "Any notebook or pad of paper that is easily carried or an online program that can be accessed any time through a smart phone or tablet should work fine."

In addition to documenting every morsel that passes one's lips, another good weight-loss strategy is to eat at regular intervals and avoid skipping meals. "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," she said. "We also think skipping meals might cluster together with other behaviors. For instance, the lack of time and effort spent on planning and preparing meals may lead a person to skip meals and/or eat out more."

Eating out frequently, another factor associated with less weight loss, may be a barrier for making healthful dietary choices. "Eating in restaurants usually means less individual control over ingredients and cooking methods, as well as larger portion sizes," the authors wrote.

The analysis was based on data from 123 overweight-to-obese, sedentary, Seattle-area women, ages 50 to 75, who were randomly assigned to two arms of a controlled, randomized year-long dietary weight-loss intervention study: diet only and exercise plus diet. Study participants filled out a series of questionnaires to assess dietary intake, eating-related weight-control strategies, self-monitoring behaviors and meal patterns. They were also asked to complete a 120-item food-frequency questionnaire to assess dietary change from the beginning to the end of the study.

At the end of the study, participants in both arms lost an average of 10 percent of their starting weight, which was the goal of the intervention.

"We think our findings are promising because it shows that basic strategies such as maintaining food journals, eating out less often and eating at regular intervals are simple tools that postmenopausal women – a group commonly at greater risk for weight gain – can use to help them lose weight successfully," McTiernan said.

The National Cancer Institute and the National Center for Research Resources funded the study, which involved collaborators at the NCI, the University of Washington and the University of Minnesota.

At Fred Hutchinson Cancer Research Center, our interdisciplinary teams of world-renowned scientists and humanitarians work together to prevent, diagnose and treat cancer, HIV/AIDS and other diseases. Our researchers, including three Nobel laureates, bring a relentless pursuit and passion for health, knowledge and hope to their work and to the world.

Kristen Woodward | EurekAlert!
Further information:
http://www.fhcrc.org

More articles from Health and Medicine:

nachricht Second cause of hidden hearing loss identified
20.02.2017 | Michigan Medicine - University of Michigan

nachricht Prospect for more effective treatment of nerve pain
20.02.2017 | Universität Zürich

All articles from Health and Medicine >>>

The most recent press releases about innovation >>>

Die letzten 5 Focus-News des innovations-reports im Überblick:

Im Focus: Breakthrough with a chain of gold atoms

In the field of nanoscience, an international team of physicists with participants from Konstanz has achieved a breakthrough in understanding heat transport

In the field of nanoscience, an international team of physicists with participants from Konstanz has achieved a breakthrough in understanding heat transport

Im Focus: DNA repair: a new letter in the cell alphabet

Results reveal how discoveries may be hidden in scientific “blind spots”

Cells need to repair damaged DNA in our genes to prevent the development of cancer and other diseases. Our cells therefore activate and send “repair-proteins”...

Im Focus: Dresdner scientists print tomorrow’s world

The Fraunhofer IWS Dresden and Technische Universität Dresden inaugurated their jointly operated Center for Additive Manufacturing Dresden (AMCD) with a festive ceremony on February 7, 2017. Scientists from various disciplines perform research on materials, additive manufacturing processes and innovative technologies, which build up components in a layer by layer process. This technology opens up new horizons for component design and combinations of functions. For example during fabrication, electrical conductors and sensors are already able to be additively manufactured into components. They provide information about stress conditions of a product during operation.

The 3D-printing technology, or additive manufacturing as it is often called, has long made the step out of scientific research laboratories into industrial...

Im Focus: Mimicking nature's cellular architectures via 3-D printing

Research offers new level of control over the structure of 3-D printed materials

Nature does amazing things with limited design materials. Grass, for example, can support its own weight, resist strong wind loads, and recover after being...

Im Focus: Three Magnetic States for Each Hole

Nanometer-scale magnetic perforated grids could create new possibilities for computing. Together with international colleagues, scientists from the Helmholtz Zentrum Dresden-Rossendorf (HZDR) have shown how a cobalt grid can be reliably programmed at room temperature. In addition they discovered that for every hole ("antidot") three magnetic states can be configured. The results have been published in the journal "Scientific Reports".

Physicist Dr. Rantej Bali from the HZDR, together with scientists from Singapore and Australia, designed a special grid structure in a thin layer of cobalt in...

All Focus news of the innovation-report >>>

Anzeige

Anzeige

Event News

Booth and panel discussion – The Lindau Nobel Laureate Meetings at the AAAS 2017 Annual Meeting

13.02.2017 | Event News

Complex Loading versus Hidden Reserves

10.02.2017 | Event News

International Conference on Crystal Growth in Freiburg

09.02.2017 | Event News

 
Latest News

Switched-on DNA

20.02.2017 | Materials Sciences

Second cause of hidden hearing loss identified

20.02.2017 | Health and Medicine

Prospect for more effective treatment of nerve pain

20.02.2017 | Health and Medicine

VideoLinks
B2B-VideoLinks
More VideoLinks >>>