Losing weight is at the top of the list of solutions for many a year again. In addition to maintaining a healthy diet and getting enough exercise, one that more can be done to ensure that good intentions have a lasting impact throughout the year?
Below are research-based tips for researchers at Fred Hutchinson Cancer Research Center that can help jump start your weight loss progress next year.
1. Following on each day. We all know that exercise is crucial to lose weight, but sometimes it's easier said than done. The task need not be scary. All it takes to see a weight loss benefit is 30 to 60 minutes of aerobic activity every day. "You don't need to be Athletic.
Just walking or dancing to your favorite music or using a machine of aerobic exercises, such as a stationary bicycle or treadmill is all you need to do-just try doing it every day, "said Anne McTiernan, M.D., Ph.d., Director of the Center for prevention of the Hutchinson Center. Exercise doesn't have to be at the same time. "You can divide it into sessions of 10 or 15 minutes throughout the day to get the benefit of weight loss," she said.
2. keeping a food diary. "Spending a little extra time to write down everything you eat and drink, you will be able to see where extra calories sneak into," said postdoctoral research fellow researcher Caitlin Mason, Ph.d., an exercise and health, Division of Public Health Sciences Center, Hutchinson. "There are many good online tools that can help you estimate the calorie content of common foods and track your weight loss progress over time," she said.
3. setting realistic goals. Mason "the biggest mistake that people make when trying to lose weight is trying to lose pounds fast too many or set goals unreal," he said. "For long-term success, pointing to a weight loss slow and steady at around 1 to 2 pounds per week. Nobody wants to lose weight just to earn it all back – and often more – a few months later.
4. Set specific goals. Instead of solving the "weight loss", which is very general, set several targets smaller but more specific, such as eating five servings of vegetables per day, taking a 15-minute walk at lunchtime every day or drink six glasses of water per day. Mason "Add healthy behaviors to your routine is often easier than saying the same ' do not do this ' or ' don't eat that, '" said.
5. don't let a mistake sabotage your efforts. Mason "don't throw your routine across the window after a bad day," he said. "Instead, try to identify the specific obstacles that has in its path and consider strategies for avoiding such challenges in the future." For example, to avoid the temptation to buy a bar of chocolate while standing in the checkout line at the grocery store, make sure to eat a healthy snack, such as a handful of nuts or a piece of string cheese, before you go shopping.
6. Practice yoga. Two observational studies conducted by cancer prevention Researcher Alan Kristal, Dr. P.H., Member of the Division of Public Health Sciences Center, Hutchinson, found an association between the regular practice of yoga and weight maintenance and weight loss. Find one of his studies, published in 2005, regular practice of yoga is associated with the prevention of the spread of middle-aged people of normal weight and weight loss in those who are overweight. A follow-up study published in 2009 concluded that regular practice of yoga is associated with conscious eating, and people who eat consciously are less likely to be obese. "These findings fit with our hypothesis that yoga enhances mindfulness in eating and leads to less weight gain over time, regardless of physical activity aspect of yoga practice," said Kristal. "Conscious Eating is a skill that extends the usual approaches to weight loss, dieting, counting calories and limit the size of servings. Adding yoga practice to a standard program of weight loss can make it more effective. "
In Fred Hutchinson Cancer Research Center, our interdisciplinary teams of world-renowned scientists and humanitarians work together to prevent, diagnose and treat cancer, HIV/AIDS and other diseases. Our researchers, including three Nobel laureates, bring a relentless pursuit and passion for health, knowledge and hope for their work and to the world.
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Source: Fred Hutchinson Cancer Research Center
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