Scientifically Proven Weight Loss Tips
The restriction of calories we consume is the best way to lose weight, but we all know how hard it is to get. Women on a diet
Those who lost the most weight were scored everything I ate in a journal.
Now researchers in the United States say they found three basic steps to do: keep a diary of all foods you eat, no not skip meals and avoid eating at restaurants, especially during lunch.
Scientists at the Cancer Research Center Fred Hutchinson reached this conclusion after studying a group of overweight or obese women who were put on a diet for a year.
Results published in the Journal of the Academy of Nutrition and Dietetics (Journal of the Academy of Nutrition and Dietetics USA) found that those who followed these three tips-and particularly those kept a diary of meals-were who managed to lose more weight.
As expressed by the study, “this is the first time the impact of a series of self-management behaviors in body weight is measured.”
“As it relates to weight loss, evidence from randomized controlled trials comparing different diets found that restricting total calories is more important than the composition of the diet, such as low-fat diets or low in calories. “
“Thus says the researcher adds the specific objective of our research was to identify behaviors that supported the overall objective of restricting calories.”
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Honesty and accuracy
To find which behaviors could help that goal was a record for a year of 123 overweight or obese women aged 50 to 75 years.
All participants had a sedentary lifestyle.
“ A food diary is one of the easiest ways to keep track of what we are eating. If you write it, it seems more real. writes Otherwise, it is easy to pretend and deceive itself that has not eaten much “
For the study were divided randomly into two groups: one would follow a calorie-restricted diet for a year and the other group would follow the calorie restriction diet along with an exercise routine.
They were also given a series of basic tips to achieve your weight loss.
In particular, they recommended that when filling your food diary were honest and record everything they ate, which are accurate and record portions, to complete details on the preparation of food and were consistent, ie they always carry their book to record their consumption.
The results after 12 months showed that subjects lost an average of 11% body weight which had to start about 8.6 kilos.
Most had dieted between 1,200 and 2,000 calories daily, but managed to lose the most weight were those who carried a food diary
They lost an average of 2.7 kilos more than those who did not take a day.
Women who said skipping meals lost 3.6 kilos less than that will not jump.
The going out to eat at restaurants at least once a week also lost less weight: about 2.2 kilos more than those who did not go, especially at lunch.
As for skipping meals, the researchers believe that this causes the individual to “respond more favorably to high-calorie foods and therefore end up eating more.”
The conclusion, is that for those trying to lose weight the best advice, based on this study, is to keep a food diary to help you meet your daily target consumer.”