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(Ivanhoe Newswire) Is the pen mightier than the spoon? One new study indicates when it comes to losing weight its a very effective tool.
According to the findings of one of the largest and longest running weight loss maintenance trials, keeping a food diary can double a persons weight loss.
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The more food records people kept, the more weight they lost, said Jack Hollis, lead author of the study conducted by Kaiser Permanentes Center for Health Research. Those who kept daily food records lost twice as much weight as those who kept no records.
Weight loss management expert Keith Bachman, MD points out the written tally doesnt have to be a formal journal. Simply scribbling on a post-it note or sending yourself an email or text message is just as effective. Its the process of reflecting on what you eat that helps us become aware of our habits and hopefully change our behavior, says Bachman.
The studys participants also followed a heart healthy diet rich in fruits and vegetables and low fat and non-fat dairy food. They also attended weekly sessions and did 30 minutes of moderate exercise every day. The average weight loss was 13 pounds after six months. More than two thirds of the group loss nine pounds which was enough to reduce their health risks.
The study was also one of the few to recruit African Americans who are at a higher risk of conditions aggravated by weight including diabetes and heart disease. The majority of them lost at least nine pounds, which is higher than in previous studies.
Every day I hear patients say they cant lose weight, says Bachman. This study shows that most people can lose weight if they have the right tools. And support and food journaling in conjunction with a weight management program or class is the ideal combination.
SOURCE: American Journal of Preventive Medicine, August 2008
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