Tuesday, February 18, 2014

Weight Loss With Age

The Harvard Medical School newsletter says that as we get older:

"We lose muscle mass and bone density, so while we may weigh the same as we used to, or even less (and congratulate ourselves on being thin), we may actually be lugging around more fat tissue. So we need to keep an eye on our waist size, not just our weight, especially after about age 50. Waist size is a fairly accurate reflection of how much visceral fat we’ve accumulated in our abdomens. And visceral fat is the metabolically active form of fat that causes so much harm."

Tuesday, February 04, 2014

Change Your Plate Size

www.smallplatemovement.com says: “A person tends to over-serve onto larger plates, and because people consume an average of 92% of what they serve themselves, larger plates lead to larger food intake. A two inch difference in plate diameter — from 12" to 10" plates — would result in 22% fewer calories being served, yet it is not drastic enough to trigger a counteracting response. If a typical dinner has 800 calories, a smaller plate would lead to a weight loss of around 18 pounds per year for an average size adult.”

Monday, January 13, 2014

Change Hands And Lose Weight

Many of us have lots of automatic eating habits, for example, always having popcorn at the movies/cinema or always eating chocolate while you watch your favourite television show. It may be difficult to change particularly if other people are involved, but researchers from the University of South Carolina have found a simple way to eat less, using the non-dominant hand. “Using the non-dominant hand seemed to disrupt eating habits and cause people to pay attention to what they were eating.” 

(Neal et al., “The Pull of the Past: When Do Habits Persist Despite Conflict With Motives?” Personality and Social Psychology Bulletin: 2011)

Friday, January 03, 2014

Crash Dieting

Bobbie Saccone, registered dietitian and nutrition counselor at the Indiana University Health Center in Bloomington says:

“Crash diets, which typically involve severely reduced calorie intake, can have the following negative side effects: low energy, poor concentration, increased depression and irritability, and increased risk for binge eating. And ultimately, they can slow down your metabolism…. In the case of weight loss, the tortoise really does beat the hare. For permanent success, it's best to make small healthful changes in diet and exercise and stick with them so they develop into your regular habits."

Thursday, January 02, 2014

Beware Of Health Halos

Studies from the Cornell University Food and Brand Lab found that consumers eating at a fast food restaurant perceived as ‘healthy’ (such as Subway) were more likely to underestimate their calorie intake by an average of 151 calories than if the consumers were eating at a fast–food restaurant perceived as ‘unhealthy’ (such as McDonald's). Additionally, the research indicated that consumers were more likely to order sides, drinks, and desserts if their entrĂ©e was perceived to be healthier. So, don’t use a low-fat meal as an excuse to eat or drink more, otherwise you could end up eating a lot more than you intended.

Sunday, December 29, 2013

Plan Your Weight Loss

OK, so you know what you want to achieve, but you need to plan what to do:

  • What information do you need?
  • Whose help do you need?
  • What equipment do you need?

Work it out and go get it.

Thursday, December 19, 2013

Social Events And Dieting

The Duke University Medical Center says:

“Eat something before going to an event with alcohol. The effects of alcohol are felt much more quickly on an empty stomach and can lead to overeating and over-drinking. Also try to drink one glass of water before each glass of an alcoholic beverage.”