A lot of what you’ll find about weight loss is gimmicks, while other information out there is more common sense, but an excellent article was published in the Journal of the Academy of Nutrition and Dietetics recently that may help some women who have otherwise struggled with their weight. The techniques covered are no-nonsense, and they cost nothing.
Keep a food journal
While the study discussed in the article had several approaches, the most successful aspect across the board seemed to be keeping a food journal. Women who did this lost an average of six pounds more than those who did not.
The reason for the success of women keeping food journals, according to Anne McTiernan – M.D., Ph.D, and the team leader of the study – is that, “It is difficult to make changes to your diet when you are not paying close attention to what you are eating.”
McTiernan and others involved in the study stress that thoroughness is integral to the success of the food journal approach. Women interested in utilizing this method should be consistent in writing down what they consume and when they consume it every single day. More importantly, they need to be honest with their journaling. That means no fudging on portion sizes, and always record accurate nutrition information for each meal or snack.
Stop skipping meals
Women may skip meals for weight loss purposes or simply because of a busy lifestyle. Regardless of the reason, though, missed meals tend to hinder weight loss efforts more than they help.
While the researchers admit that more studies will need to be done to determine exactly why skipping meals is such a problem, they agree that maintaining a solid, routine eating schedule is very important to a healthy weight.
Stay home
Eating out may be simpler and faster in some cases, but it also makes it very difficult to know how much and what you’ve eaten. According to the article, women who eat out more often have difficulties because when they enter a restaurant, they are no longer in control of their food choices.
Decisions about portions, ingredients and cooking methods are taken away from the consumer at a restaurant. In addition, preparing food at home allows women to be aware of the process and feel like true participants in their own health choices.
When to talk to your doctor
For women who have struggled with weight loss issues, and who feel like they have tried every avenue with little success, there may be an underlying medical reason. If this is the case for you, contact your OB/GYN.
