Those who lost more weight were scored them everything what they ate in a journal.Now researchers in the United States claim that they found three basic measures to achieve this: keep a diary of all the foods you eat, do not skip any meal and avoid eating in restaurants, especially during lunch.
The results published in the Journal of the Academy of Nutrition and Dietetics found that those who followed these three councils and which in particular took a diary of meals were that were able to lose more weight.
As Dr. Anne McKiernan, who directed the study, this is the first time that is measured the impact of a series of behaviors of self-control in body weight.
In regards to weight loss, evidence of controlled clinical studies comparing different diets found that restricting total calories is more important than the composition of the diet, such as low-fat or low-calorie diets.
Therefore adds researcher the specific objective of our research was to identify behaviors that support the overall objective of restricting the calories.
Honesty and accuracy
To find what behaviors could help that goal took a record during a year of 123 women obese or overweight between 50 and 75 years.
All participants had a sedentary lifestyle.
A diary of meals is one of the easiest ways to keep a record of what you are eating. If you write it, it seems more real. If you don’t enter it, it is easy to pretend and deceive itself that has not eaten so much
To study divided them randomly into two groups: one would follow a calorie restriction diet for a year and the other group would follow the diet of calorie restriction with an exercise routine.
Also a series of basic tips were given to achieve your weight loss.
In particular, it was recommended that fill his diary of meals they were honest and register everything that ate, that were precise and register portions, that completing details on the preparation of food and were consistent, i.e. which take always your book to record their consumption.
The results, at the end of 12 months, showed that participants had lost on average 11% of body weight they had at the start, about 8.6 kilos.
Most had followed diets between 1,200 and 2,000 calories a day. But those that made more weight loss were that a diary of meals. They lost on average 2.7 kilos more which were not newspapers. That said to skip meals lost 3.6 pounds less than those not jumped them.
Anything from restaurants
That went out to eat at restaurants at least once a week also lost less weight: about 2.2 kilos more than that out, especially during lunch.
As Dr. McKiernan, a diary of meals is one of the easiest ways to keep a record of what you are eating.If you write it, it seems more real. If you don’t enter it, is easy to pretend and deceive itself that has not eaten much for skipping meals, the researchers believe that this causes the individual to respond more favorably to high-calorie foods and therefore finished eating more.
The conclusion, said Dr. McKiernan, is that for those who are trying to lose weight the main advice, based on this study, it is to keep a food journal to help you meet your target journal of consumption.