Notesale: Turn your study into money

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By Heather Bauer for U
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News Health

When trying to follow a weight-loss plan, the scale can be your worst
enemy
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Some dieters go so far
as to step on the scale after every meal
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The number that you see first thing in the morning may be far from
the number you see midday or before your head hits the pillow
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These numbers
don’t reflect your accurate weight or your last meal
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On the
other hand, some experience the opposite; starting off strong and then
weight loss tapers off
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This trio of negative emotions can lead to binge eating
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It’s understandable that the average person would feel

frustrated and turn to a bag of chips or box of cookies for solace
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5 Proven Weight Loss
Strategies
By Katherine Brooking, MS, RD
Looking to shed pounds in the New Year? Perhaps you’ve
dieted and lost weight, only to regain it again
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While there’s no magic bullet, decades of research
have yielded clear strategies for increasing your chances for
success
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Keep a Food Journal

It may sound too good to be true, but there is one simple
strategy that can help you double your weight loss: write down
everything you eat and drink
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In fact, one study showed that dieters
who keep food journals lose, on average, twice as much weight
as those who don’t track what they eat
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And if you want to
go low-tech, a simple notebook will do
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Get on the Scale

Afraid of stepping on the scale? You shouldn’t be
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According to a 2015 study published in the Journal of the
Academy of Nutrition and Dietetics, researchers reported that people

who weighed themselves daily lost about three times as much
weight as those who were more lax about stepping on the
scale
...

These findings support other studies indicating that more
frequent weigh-ins lead to greater weight loss
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Eat at Home

Prepare more meals at home
...
A
recent study published by Public Health Nutrition found that
people who eat at fast-food or full-service restaurants consume
an extra 200 calories per day on average compared to those
eating at home
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What’s more, the researchers found that
people who ate out consumed more sugar, salt and saturated
fat
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Save
money and your health by limiting meals out to no more than
two per week
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Know Your Portions

you may not realize it, but we live in a ‘super-sized’ culture
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How much
bigger? The study found that hamburgers have increased by
23%; soft drinks are 52% larger; and snack foods like potato
chips and pretzels are a whopping 60% bigger
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In the 1960s, 45% of Americans were overweight or
obese
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One
way to fight back against supersizing is to use smaller plates,
bowls and silverware
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When dining out, a simple rule to follow is to eat half of what is
served
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5
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The more
time you spend watching television or staring at a computer
screen, the less time you have for just about everything else,
including physical activity
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Tempted to watch TV? Limit viewing to just 2-3 hours a week
and avoid watching food and cooking shows
...
”



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