Tuesday, January 22News That Matters

Diet and Weight-Loss

Diet and Weight-Loss

The Weight-Loss Race

The Weight-Loss Race

Diet and Weight-Loss
Slow and Steady Does Not Win the #Weight-Loss Race Wow, does that mean everything you’ve been told about losing weight slowly and steadily is wrong? Well, according to research led by Joseph Proietto of the University of Melbourne, it is. The study found that substantial #weight loss is more likely to be achieved if undertaken rapidly. “The study examined whether losing weight at a slow initial rate, as recommended by current dietary guidelines worldwide, resulted in larger long-term weight reduction and less weight regain in obese individuals, than losing weight at a faster rate. The trial included 200 obese adults (BMI 30–45kg/m²) who were randomly assigned to either a 12-week rapid weight loss program (average weight loss 1.5k
Family Eating and Weight Loss

Family Eating and Weight Loss

Diet and Weight-Loss
#Eating with Your Family Can Help You Lose Weight Researchers at the University of Minnesota, Minneapolis, found that it’s not just eating together but how you relate to one another during mealtimes that matters. “Significant associations were found between positive family- and parent-level interpersonal dynamics (i.e., warmth, group enjoyment, parental positive reinforcement) at family meals and reduced risk of childhood overweight.” See the study at http://goo.gl/4Dl61t and start eating with your family. But have meaningful conversations, and turn the TV off during meals.
Nutrition Checkup: Emotional Eating

Nutrition Checkup: Emotional Eating

Diet and Weight-Loss
Behaviors and #Emotional Eating ———— Medical Checkups. Dental checkups.  Car tune-ups.  Home repairs.  Anything that’s worth taking care of needs periodic maintenance work — sometimes even a whole makeover.   Your nutritional status is no different.   Remember the old adage, “You are what you eat”? #Audit: Check your behaviors 1.      Do you buy clothes that are too small hoping that one day they will fit? 2.      Do you constantly think about food? 3.      When you’re eating, are you already thinking about your next meal? 4.      Do you often find yourself eating in secrecy? 5.      At a restaurant, in the presence of others, do you refrain from ordering a dessert, yet find yourself gorging on a pint of ice cre
Freshman Women Can Eat Healthier

Freshman Women Can Eat Healthier

Diet and Weight-Loss
Freshman Women Lack Confidence to Eat Healthy According to researchers at the University of Illinois, “Female college freshmen understand the benefits of eating healthy foods and know which foods they should include in their diets. But they lack confidence in their ability to act on that knowledge, especially when it comes to getting enough calcium.” Feeling confident that you can change a behavior is one of the single biggest predictors that you will be able to change. It’s called “self-efficacy” ­ the belief in your ability to “organize and execute” whatever behavior you would like to modify. It’s the confidence that we can attain what we want ­ and it’s especially important if you want to co
All Diets Can Work if You Can Stick to Them

All Diets Can Work if You Can Stick to Them

Diet and Weight-Loss
Years ago Consumer Reports conducted a #diet survey of their readers and found that most diets do help you lose weight. “In an analysis of data from nearly 50 trials [research studies] including about 7,300 individuals, significant #weight loss was observed with any low-carbohydrate or low-fat diet, with weight loss differences between diet programs small, findings that support the practice of recommending any diet that a patient will adhere to in order to lose,” said the researchers, who reported their findings in the well-respected Journal of the American Medical Association (JAMA). “At 12-month follow-up, the estimated average weight losses of all diet classes compared with no diet were approximately 2.2 to 4.4 lbs. less than after

Nutrition Checkup: Behavior & Environmental Eating

Diet and Weight-Loss
Self Audit Series Part 2  Audit:  Describe Yourself  1. What do you see staring back at you when you look in the mirror? Do you love it or hate it? 2. When someone compliments you on your weight loss, do you feel vulnerable and exposed rather than proud and accomplished? 3. When someone pays you a compliment about your weight loss, do you misconstrue it to mean you look great now but didn’t look great before? 4. Does that compliment make you feel ashamed of your past rather than proud of your present state? 5. Do you feel that your current body is unacceptable to others?  By losing weight, will you finally be earning respect and approval from them? 6. Do you have a permanent association with yourself as being fat for all t
Nutrition and Diet Questions Answered

Nutrition and Diet Questions Answered

Diet and Weight-Loss
Q: Help! I can’t control myself when I start eating! How can I limit my portions? A: You’re not alone. Thousands, if not millions of people struggle with portion control many times throughout the day. I know ­ that doesn’t make you feel better. But because it is such a common problem, there are some strategies you can use to help control your portions. Focus on eating more slowly to give yourself time to tune into your body’s hunger and satiety. It takes 20 minutes to half an hour for your brain to receive the message that your stomach is full, so take your time. What’s the rush? When you are no longer feeling hungry but still want to eat, think about why. Are you bored? Find something else to keep you busy. Are you upset? Call a
Dining Out “Cheat Sheet”

Dining Out “Cheat Sheet”

Diet and Weight-Loss
Dining-Out DOs:  DO ask to have your fish or poultry grilled, poached or baked, even if it’s not listed as an option on the menu.DO get all dressings, butter, sour cream and sauces on the side.DO eat slowly and take small bites. It takes about 20 minutes for your brain to register feelings of fullness.DO order a basic salad as an appetizer. Studies show you’ll eat less.DO say no to the bread basket ­ just one large slice of bread with butter can add up to 275 calories.DO visualize smaller portions. When that pasta comes on a satellite-size platter, for example, picture how it would fill up two of your dinner plates at home.DO say no to more than two drinks of alcohol; they’re high in calories. Try for wine, beer or Champagne rather tha
Cheap Dieting: Eat Healthy For Less $

Cheap Dieting: Eat Healthy For Less $

Diet and Weight-Loss
Dieting can be very very expensive, however there are a few tips will you keep your money in your wallet. 1.    Create a Weekly Eating Guide / Meal Plan Make sure you fill in every detail. It’s best to use a spreadsheet program to create a form. Then create a shopping list. Put down everything, including where you plan to eat out and what you’ll order.  You can also use meal-planning applications such as sparkpeople.com; https://www.supertracker.usda.gov/default.aspx; or www.eatingwell.com/eatingwell_menu_planner 2.    Make a List and Eat Before You Shop Make sure you have a shopping list and a full stomach when you go to the store. Lack of planning and hunger can lead to impulse buying that will cost you extra money and calories
How to be Your Own Nutritionist

How to be Your Own Nutritionist

Diet and Weight-Loss
Hiring a registered dietitian or #nutritionist can be very costly, most of the time it’s worth the money. However, if you want to be your own nutritionist, here I tell you how. 1.      Assess Yourself Do you need to lose weight?  Check your Body Mass Index at http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm / to see if you are overweight or obese. By the way, even if you’re not overweight or obese, you may need help learning to eat more healthfully. Take the Weight Loss Readiness Evaluation.  Not everyone is ready (mentally and/or emotionally) to lose weight.  If you try, and you’re not ready, it could thwart future efforts.  Take Dr. Kelly Brownell’s Weight Loss Readiness Test at http://www.nap.edu/openbook.php?record