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Weight Loss Tips

(Susan Albers, Psy.D., Psychology Today) Are you ready to eat more mindfully this summer?  If so, great!  Join us June 1st for a 10 day challenge to kick start the summer.  During this ten day period, your task is to be mindful of everything you consume—snacks, meals, treats.   I’ll send you a tip and a daily challenge.  If you are not familiar with mindful eating, this will be the perfect opportunity to learn some of the basic skills and to give it a try.  Or, if you are an expert, a great time to practice your skills.  Don’t worry.  Mindful eating is not dieting.  Instead, it is paying attention to how you eat and breaking out of mindless eating routines.
Community: I lost 5% of my body weight in a year, just by eating more mindfully.
(Linda Wasmer Andrews, Psychology Today) Mmmmm, chocolate. Luscious, crave-worthy, calorie-laden chocolate is hard to resist, but new research suggests that mindfulness may help.
(SouthBeachDiet.com) Get the warm-weather season off to a healthy start by taking advantage of these summer-worthy weight-loss strategies. Warm up to cooling seasonal produce… Don’t get snared in fat traps… Drink up!... Trade your indoor workout for the great outdoors… Retool your dining out strategies… Get enough ZZZZs.
(Martina M. Cartwright, Ph.D., R.D., Psychology Today) Environmental cues influence how much and how often we eat.  By changing the cues, we can unconsciously cut how much we munch… Change the Dinner Plate Color… Use Smaller Plates… Portion It Out… Out of Sight Inconvenience… Change Your Glass… Other factors that influence what and how much we eat include the ambiance.  Eating in a nice environment, free of noisy chatter under gentle light, reduces appetite signals.
(Reuters Health) (Reuters Health) - In a head-to-head comparison with a traditional diet, people who stuck to a diet of portion-controlled packaged foods lost almost twice as much weight as those who only got advice on how to trim calories, according to a new study. Dr. Michael Dansinger, a nutrition expert at Tufts Medical Center, said having less freedom in choosing meals seems to help people meet their dieting goals.
(MedPage Today) In a small study of 33 overweight or obese people, those who ate a larger breakfast took in approximately 270 more calories over the course of the entire day compared with when they ate the smallest breakfast (2459 calories versus 2190 calories), according to Hannah Lewis, a PhD candidate… They did not compensate for the smaller breakfasts by taking in more calories later in the day, suggesting that reducing the portion size of a meal may help limit total energy intake in overweight people.
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Sniff These 6 Healthy Foods to Slim Down
(Reader’s Digest) Smelling certain scents can also help you with weight loss. Extra Virgin Olive Oil… Garlic… Green apples and bananas… Fennel… Grapefruit.
(Journal of Nutrition Education and Behavior) In a new study…, researchers found a relatively high proportion of women who reported using the practice of ‘‘eating more protein’’ to prevent weight gain, which was associated with reported weight loss… According to Noel Aldrich, lead author, those participants’ who had reported weight loss with “eating more protein” had a protein intake that was consistent with the focus on protein suggested by the 2010 Dietary Guidelines Advisory Committee.
(Reuters Health) A new study offers evidence to support what many people have learned for themselves: never go grocery shopping when you're hungry. Researchers found that people who hadn't eaten all afternoon chose more high-calorie foods in a simulated supermarket than those who were given a snack just before online food shopping. And in a real grocery store, shoppers bought a higher ratio of high-calorie foods to low-calorie ones in the hours leading up to dinnertime compared to earlier in the day, the study team observed.
(Reuters Health) People will choose larger portions of food if they are labeled as being "healthier," even if they have the same number of calories, according to a new study… [Dr. Cliodhna] Foley Nolan recommended that people bulk up on fruit and vegetables, rather than processed foods, even if they are labeled as healthy. Chandon added that shoppers should also look at nutrition labels and calorie content.
(Reuters Health) Americans tend to eat more calories and fat on the days they also have alcoholic drinks, a new study suggests. "Food choices changed on the days that people drank... and changed in an unhealthier direction for both men and women," said Rosalind Breslow, a nutritional epidemiologist at the National Institute on Alcohol Abuse and Alcoholism and the lead author of the study. She said the new information gives people an opportunity to be more aware of what they're eating on the days they imbibe.
(Reader’s Digest) Grab your favorite cereal box and look at the ingredient list: You may be shocked to see that some form of sugar appears—perhaps multiple times—in the first few ingredients. “Even if a cereal is made from whole grains or loaded with other healthful ingredients, a high sugar content disqualifies it from my list of top picks,” Today contributor and nutrition expert Joy Bauer, RD, says. Too much sugar adds unnecessary calories, and it also spikes your blood sugar and primes you for a mid-morning energy dip. Enter snack cravings!
(Appetite for Health) Appetizers are supposed to be a little tidbit to get you ready for your main course. But they now have a new meaning as their portions have gotten so large. A recent study of more than 30,000 restaurant menu items revealed that appetizers pack in more calories, fat and sodium than entrees. The average calories in appetizers now weigh in, on average, at 813 calories compared to 675 in main courses.
(Omar Manejwala, M.D., Psychology Today) Over the last several years, nearly every new diet on the scene has addressed cravings by suggesting “cheat meals.”… [T]hese diets fail [because] they never really address what is really core to the weight gain, dieting, weight loss cycle:  shame.  Shame drives the cravings bus… Rather than a cheat meal, want to know what you really deserve?  (Hint: it’s not some deep awareness about the toxic effects of gluten).  It’s self-love, acceptance, peace, a sense of purpose, and connectedness. Shame destroys all of these basic human needs by tricking you into thinking that you deserve something that actually hurts you.
(Science Daily) Looking at the results from twenty overweight and obese individuals after 3 months of a weight loss program at a weekly clinic delivered via face-to-face or virtual reality and then 6 months of weight maintenance delivered via virtual reality, the investigators found virtual reality compares favorably with face-to-face for weight loss and may facilitate greater weight maintenance. Debra Sullivan, lead investigator, adds, "Although we found weight loss was significantly greater for face-to-face compared to virtual reality, weight maintenance was significantly better for virtual reality." The virtual reality weight maintenance program was conducted using Second Life, a Web-based virtual reality environment available to the public.
(Science Daily) Researchers developed and tested a mobile phone application (app) to support individuals embarking on a partial meal replacement program (MRP)… Support app Preliminary data suggests that the MRP Support app has the potential to increase positive mood and maintain motivation during a weight loss programme. This study indicates that the support app could be a useful adjunct to existing MRPs for psychological outcomes.
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Please do not give advice. We can best help each other by telling what works for us, not what we think someone else should do.